29 January 2015

4 SECRETS TO GETTING LEAN IN 2015!

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PLUS MORE! NUTRITION, CONDITION, TECHNIQUE, SUBMIT

All About

THAT BACK! INSIDE: Rising Star Felipe Pena Exposes His Back Plan

PLUS: + CARDIO FOR DAYS Building A Bigger Gas Tank!

7 Ways To Take The Back With Matt Baker

+ Balancing Life With Jiu-Jitsu

Perfect Your Posture

+ The Power Of The Push Up

FINISH STRONG

January 2015 Issue 29

FIVE Grappling NAIC & BJJ Tour US Open Cover 29.indd 1

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ON THE COVER: Felipe Pena shows us some of his favorite techniques for getting to the back. Photo: Jason Boulanger

CONTENTS January 2015 // Issue 29

46 Spotlight

Life 8 Editorial Making a habit of improvment.

10 News New stuff, gossip, old stuff and some strange stuff.

20 Promotions Belts and Stripes

44 The Life A belt is not a gift

Rodrigo “Comprido” Medeiros - Going Green

50 How-To Making this your best year ever.

92 Gear Lab

Skills 56 Cover Feature Felipe Pena’s got your back!

74 7 Ways To Take The Back With Matt Baker

• Fuji Sports Suparatio Gi

96 How-To Intangible JIu-Jitsu

100 Event Coverage BJJ Tour 2014 US Open

106 Event Coverage FIVE Grappling NAIC

MEET THE STAFF

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Dr. Ethan KREISWIRTH PHD,

Matthew CORLEY

ATC of “Kreiswirth Sports Medicine” is the Medical Director for the International/ United States Brazilian Jiu-Jitsu Federation. Dr. Kreiswirth is a Black Belt in BJJ and has provided medical coverage for BJJ events since the mid1990s. Ethan can be reached at ekreiswirth@gmail.com

Matthew Corley is a blue belt and Registered Pharmasist and clinical phramacy manager who trains under Ezra Lenon. The best way to keep up with his articles and reviews is at facebook.com/ MappingMyBjjJourney

Corey BEASLEY Corey has been a strength coach for 16 years and works with a variety of combat athletes in Southern California. He owns Innovative Results gym in Costa Mesa, CA and founded a site called FightCampConditioning. com, that provides strength and conditioning advice for MMA fighters, jiu-jitsu players and other combat athletes.

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The year’s best issue!

24

100

Mind

Body

104 Mind Games

38 Warm Up

Jiu-Jitsu Math

Power Up With Push Ups

122 Success Ericson Brown Look at him now!

Fuel 24 Grub

106

110 Medic Importance of Posture

114 Medic Ask The Doctor

116 Gains

Apple Season

Jiu-JItsu Studies in Fitness

32 Supplements

118 Gains

The Fantastic Four - 4 Keys to Going Lean

Marshal D. CARPER Marshal is a purple belt under Sonny Achille. In addition to owning Artechoke Media, Marshal is the author of books like The Cauliflower Chronicles and Marcelo Garcia’s Advanced JiuJitsu Techniques. His latest project is WhiteBeltProblems.com, a free open-source resource devoted to making jiu-jitsu more accessible for beginners.

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114

46

Building Cardio for Jiu-Jitsu

Jeremy REID M.S.ED, CSCS, CISSN Jeremy is a nutritionist and strength coach who works with MMA and jiu-jitsu champions. He obtained his master’s degree in exercise physiology from Baylor University. He is a brown belt under Robert Drysdale.

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8 EDITORIAL

NEW YEAR’S FOCUS

THIS ISSUE’S GOING TO HIT MAILBOXES AND NEWSSTANDS A FEW DAYS AFTER THE NEW YEAR BEGINS, SO I’LL SAVE YOU THE “MAKE RESOLUTIONS” TALK AND ALL THAT SORT OF STUFF. Obviously, Jiu-Jitsu Magazine is about jiu-jitsu, so for this month’s editorial I’m going to keep it focused on just that, jiu-jitsu. However, the advice I’m going to share could easily be applicable to all areas of life: work, personal relationships, health, etc. I’ve gone back and forth on the effectiveness of resolutions. I’m human and like many of you, when the calendar flips over I see it as a new beginning. I pile on this list of things to do that I think somehow, because the calendar’s rolled over, I’m suddenly going to be able to accomplish so much more. That rarely happens. Creating habits is a good thing and helps us reach our goals eventually, when those habits take hold. When I first started jiu-jitsu I picked up the book “Jiu-Jitsu University” by Saulo Ribeiro. Everyone starting off in jiu-jitsu should read this book; not necessarily for the techniques, but for the words of wisdom and philosophy that Saulo shares. One thing that I took to heart was really focusing on my survival skills as a white belt. I remember drilling armbars from the mount. In class, the one who was doing the drill was the guy on top. Having just started out, I remember thinking how difficul it was to swing my leg over my partner’s head. So, with Saulo’s advice in mind, I was focused on being the one in danger of getting armbarred. My attention was on speculating when that armbar was coming, protecting my arm and how I would escape when it did come. Of course, I didn’t want to be that guy who resists like it’s the World’s during a drill, but it was more of a mental thing for me. That focus, the focus on survival, has helped me tremendously. Six years and dozens of tournaments later, I can proudly say I’ve only been tapped out once in competition. Dean Lister and I have more than just good looks in common.

So, what’s all this leading to? Recently, I’ve been focusing on 90-day challenges in my life.

For me, they’ve been mostly work related, but I’ve also used them in my rolling. Now’s the perfect time to mark your calendars and decide what aspect of your jiu-jitsu you’re going to absolutely focus on in your rolling. It could be anything from, figuring out how to get to the back every chance you get, escaping the mount, learning to relax, learning to explode for long periods of time or anything you want to work on. For those 90 days, look to improve on that focus point with every sparring session. By focusing on something new every three months, at the end of the year we’ll check in and I bet you everything that you have improved upon along the way will pile up. Of course, pay attention to your instructor and the new techniques you’re learning, but look to work your area of focus into that technique. Also, choose your focus points wisely. Don’t be too specific, think more conceptually, and look at the bigger picture. Also, don’t be afraid to choose areas that are already strengths. It’s good to have a well-rounded game, but it’s also smart to have an area of clear strength. At the highest levels of jiu-jitsu there are players known for having well-rounded games, but there are also others who have had great success focusing in one main area, and they become known for this strength. Both schools of thought can be beneficial.

Finally, feel free to employ these 90-day challenges in other areas of your life. Having well-chosen areas of focus can pay great dividends in being able to reach various goals that you’ve failed to reach thus far by breaking them down into more obtainable “onebite-at-a-time” arrangements.

Happy New Year, and until next time, keep rolling!

MIKE VELEZ Editor/Publisher

mikev@jiujitsumag.com

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EDITORIAL STAFF

Editor & Publisher Mike Velez Associate Editor Deb Blyth Assistant Editor Travis Guesnon Contributing Authors Gerry Costa, Jeremy Reid, Matthew Corley, Dr. Ethan Kreiswirth, Hywel Teague, Edwin Najmi,Naveed Shan

ART & PHOTOGRAPHY

Art Director Dave Palacios Contributing Photographers Jason Boulanger, John Cooper Kenny Jewel, Mike Lee, Mike Calimbas, Kristen Mendes

PRODUCTION & ADVERTISING Production Director Paula Fountain Advertising Sales Mike Velez Circulation Manager Tom Ferruggia

ADDRESS CHANGE & SUBS Phone: 1.877.834.3552 ext. 227 Web: jiujitsumag.com

ADVERTISING & SALES INFO Available upon request, Contact: Jiu-Jitsu Magazine PO Box 2405 Chino Hills, CA 91709 ph: 1.877.834.3552 ext. 221 fax: 909.591.1251

NATIONAL/INTERNATIONAL NEWSSTAND DISTRIBUTION The Curtis Circulation Company

Jiu-Jitsu Magazine (ISSN 2157-6173) is a publication of Recon Media Inc., PO Box 2405 Chino Hills, CA 91709; Phone: 877.834.3552; Fax: 909.517.1601email: info@jiujitsumag.com. Subscription rates are $37.99 for 10 issues (1 year), $57.99 per year Canada, and $87.99 per year for foreign airmail. All rights reserved, The entire contents are copyright 2015 Recon Media Inc, and may not be reproduced in any manner in whole or in part without written permission from the publisher. The views and the opinions of the writers and advertisers are their own and do not necessarily reflect those of Recon Media Inc., the Publisher, or the editorial staff. The Publisher assumes no responsibilities for advertising claims, errors, and omissions.

Some of the techniques described in this magazine can be dangerous. Always practice safe procedures and use common sense. Recon Media Inc., and the Publisher can not be held responsible from any injuries or damage caused by these techniques. Perform at your own risk.

Jiu-Jitsu magazine is published 10 times per year.

Application to mail at Periodicals Postage rate is pending at Chino, CA and at additional mailing offices. Postmaster: Send address changes to Jiu-Jitsu Magazine PO Box 2405, Chino HIlls, CA 91709.

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CONGRATULATIONS TO YURI SIMOES! + Double-Gold Champion + 2014 IBJJF No-Gi World Championships + Ultra Heavy Champion + Absolute Champion Gameness Congrats.indd 2

Yuri Rolls With www.gameness.com 11/12/14 2:13 PM

10 NEWS

BACK TO HIS WINNING WAYS ROGER GRACIE DEFEATED JAMES MCSWEENEY BY TKO IN HIS RETURN TO MMA. Fighting in the One FC organization, Roger decided to return to the light heavyweight class (205 lbs), as opposed to continuing at middleweight (185 lbs).

After such a substantial weight cut he still went 2-1 at middleweight, but he was noticeably more tired the longer the fight went on and didn’t feel well at the weight.

Looks like he’s back on track and ready to make a big run at a title and return to the UFC. Congratulations and good luck, Roger! Photos Courtesy One FC.

BACK IN BLACK

31FIFTY’s new Batch 50 that we teased last month has been released in white. We’ve got the inside scoop on the upcoming black edition.

It will feature a 450 gsm pearl weave kimono with 10oz rip-stop pants. This is their first time offering rip-stop pants. The Batch 50 (named after our 50th state) will be released January 21st. Selling price is set for $169.95 with free shipping!

www.31fifty.com

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I wonder if you can get sea sick from rolling at sea?

“I’M ON A BOAT...”

Does your significant other ever complain about you training too much and not spending enough time with him/her or not going on a summer vacation? Why not satisfy both of your wants by taking a cruise courtesy of Grappler’s Escape. You’ll have time to not only train, but you can do so with and learn from some of the best in the world, including Andre and Angelica Galvao, Saulo and Xande Ribeiro, JT Torres, and Felicia Oh, while your better half sips on a Mai Tai, joins in a fitness class, or takes a dip in the pool. Then later you two can eat a romantic dinner and dance the nights away while you travel from Miami Beach to Jamaica, Grand Cayman and Cozumel. For more information check out:

www.grapplerescape.com

It’s A Woman’s World

Combat sports have been consistently and rapidly growing the past few years and a large majority of that is from the ladies stepping in. Gone are the days of blue belts going against purple belts and brown belts battling black belts at major tournaments because there weren’t enough competitors. Ronda Rousey is the UFC’s biggest star, and along with Sophia McDermott Drysdale (IBJJF World Champ), Jena Bishop (IBJJF World Champ), and Kayla Harrison (Olympic Judo Gold medalist, not shown), the ladies are representing big time!

With that in mind, FUJI has released two brand new IBJJF approved gi’s; the

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Blue Blossom and Blue Sekai. The Blue Blossom has cherry blossom designs on the shoulders with light green contrast stitching, is 100% cotton, with tapered sleeves and pants, a smaller waistline, and is available in sizes W0-W6 for women and WC00-WC3 for girls.

Japanese Kanjis for “Sekai” meaning “World” and “Onna” meaning “Woman” firmly show off that it’s all about the ladies with this gi. This lightweight gi boasts the same features as the Blossom as along with triple reinforced rip stop pants, a stiff collar with extra stitching and is available in sizes W0-W6.

www.fujisports.com

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NEWS 12

MOVEMBER ROLLATHON On November 22, 2014, Gravity BJJ in Surrey, British Columbia, Canada held their 3rd annual Movember Rollathon, which is a charity fundraiser for prostate and testicular cancer research. It’s an event that the rollathon organizers hold close to their hearts; knowing close friends and family who have been affected by prostate cancer or prostate issues. Because jiu-jitsu is a male-dominated sport, the members of Gravity BJJ felt it was important to create awareness for men’s health and the issues that revolve around it. With Movember being an annual event where men grow moustaches for this cause, they decided to join in and thus, the Movember Rollathon was born and is now an annual event that jiu-jitsu practitioners look forward to year after year. One such

person is Sofie Zambas. She says, “There is so much support from the community.

Over 250 people come out to the event from over 20 different schools across the province. New friendships were formed, rivalries were forgotten and there was an overall appreciation of what was going on. The vibe and energy was genuine, fun and it was all for a good cause.” This year over $5,000 was raised for the Movember charity. The event organizers would like to thank everyone who came out, including their generous sponsors who make this event possible, Meerkatsu, Digitsu, Gi-Soap, Jiu Jitsu Journals, Oss Gear, Katana Fightwear, BC Kimonos, Popeyes Supplements Burnaby/ Coquitlam, Nature’s Path Organics, Tatami Fightwear, CBJJF, Fushida and Bjj Depot.

CLOSER TO BECOMING PROFESSIONAL?

On January 17th at the Bren Center in Irvine, CA, Rigan Machado’s dream of a true jiu-jitsu sports league will finally come to fruition. Rigan’s goal is to bring the sport to a professional level by implementing new rules that will reward aggressive action, getting rid of advantage points, while penalizing stalling in order to make the sport more action packed and viewer friendly. It doesn’t stop there; from what we understand there will be prize money available for the top competitors at every belt level. Jiu-jitsu’s top competitor Marcus “Buchecha” Almeida has already signed on and is leading the charge with Rigan in hopes of getting jiujitsu on television, bringing in more sponsors, setting up an extremely competitive format, and paying the athletes well within the first year, as there are currently 12 events scheduled in 12 cities in 2015.

Sounds promising and we hope it will be a success.

More Stars Added

In the last issue we mentioned that Metamoris may have some competition with the new upcoming Polaris event happening overseas in South Wales. With an already stacked card of matches, including JT Torres vs Victor Estima, Dean Lister vs Pablo Popovitch, Mike Fowler vs Eduardo Telles, AJ Agazarm vs Dan Strauss, Kit Dale vs Victor Silverio, and Michelle Nicolini vs Angelica Galvao, the card just got bigger as Yamasaki JJ’s Abraham Marte will lock horns with Atos JJ’s Keenan Cornelius. The event is scheduled for January 10, 2015 and will be available through a PPV (Pay-Per-View) Internet stream.

www.polaris-pro.org

www.jjworldleague.com

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NEWS 14

Metamoris 5

AFTERMATH In the first match, Garry Tonon took on Zak Maxwell with his take-noprisoners approach that allowed him to finish with a heel hook. The next match saw Vinny Magalhães take on brown belt Matheus Diniz. Diniz couldn’t get a takedown or pass after Vinny pulled guard, so they went to a draw. In a trilogy match, Yuri Simões battled Keenan Cornelius in a highly technical and aggressive match, demonstrating an amazing display of jiu-jitsu, but neither could finish. The secret match featured Robert Satoshi vs Jake Shields in a barn burner with constant pressure being applied by Shields; however, he

couldn’t finish and it went to another draw. UFC fighter Rory MacDonald (195 lbs) challenged 2013 No-Gi World Champ JT Torres (170 lbs), and while he proved to be very game, Torres was clearly the more technically skilled of the two and appeared close to breaking Rory’s arm with a Kimura. After years, Renzo Gracie kind of got a rematch with Kazushi Sakuraba from their previous MMA fight. While it was a good match, it unfortunately didn’t live up to the hype and Metamoris 5 ends with 5 draws and only one submission.

www.metamoris.com

Kings Of Copa Podio

Another great event that happened on 11/22/14 was Copa Podio, taking place in Rio de Janeiro, Brazil.

As usual, the event provided a spectacular display of technique, skill, athleticism, and plenty of “ooohhh, aaahhh” moments. A prelim match between Lucas Valle and Rafael Mansur set the stage for the event. “Crazy” Tim Spriggs submitted Lucas “The Beast” Hulk in the Brazil vs. USA Challenge. The card featured two submission-only matches with (supposedly) no time limit, but after 60 minutes of guard pulling and back and forth footlock, toe hold and heel hook attempts, Gianni Grippo and Joao Miyao’s match was called a draw. Gilbert “Durinho” Burns had previously appeared to be Leandro Lo’s kryptonite as he had already defeated Lo three times before. After an aggressive start and seriously putting Lo’s leg in danger, it appeared history would repeat itself, but Lo gritted it out, and submitted Durinho at the 20-minute mark. In the middleweight Grand Prix that featured Cláudio Calasans, Luiz Panza, Patrick Gaudio, Diogo Moreno, Jon Satava, Diego Borges, Gregor Gracie, Erberth Santos, and Thiago Sá; our cover feature athlete this month, Felipe “Pre” Pena bested them all taking backto-back titles two years in a row.

www.copapodio.com

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NEWS 16

NEW YEAR, NEW YOU, NEW CHALLENGES

The New Year is officially here! So, after changing your nutrition and updating your conditioning program that has made you the “new you,” go take on some new challenges at these tournaments: JIU-JITSU WORLD LEAGUE (www.jjworldleague.com) 1/17: West Coast Championships, Irvine, CA

US GRAPPLING (www.usgrappling.com) 1/31: Sub Only Greensboro, Greensboro, NC

TAP CANCER OUT (www.tapcancerout.org) 1/17: Winter Charity BJJ Open, San Diego, CA

NABJJF (www.nabjjf.com) 1/24: All Americas, Carson, CA

NAGA (www.nagafighter.com) 1/31: New England Championship, Milford, CT 1/31: Knoxville Championship, Knoxville, TN 2/7: Philadelphia Championship, Broomall, PA 2/7: South Florida Championship, West Palm Beach, FL 2/14: Austin Championship, Austin, TX 2/15: Vegas Championship, Las Vegas, NV 2/28: Phoenix Championship, Phoenix, AZ

CIRCLE OF IRON (www.circleofironbjj.com) 2/1: Winter Championships, Bellevue, NE

IBJJF (www.ibjjf.com) 1/31: Atlanta Open, Atlanta, GA 2/7-2/8: Houston Open, Houston, TX 2/15: Pan Kids, Long Beach, CA 2/22: San Francisco Open, San Francisco, CA GRACIE TOURNAMENTS (www.gracietournaments.com) 2/7-2/8: Gracie Nationals, Los Angeles, CA DREAM (www.dreamjiujitsu.com) 1/18: The Baddest Blue 2, Santa Fe Springs, CA NEWBREED ULTIMATE CHALLENGE (www.newbreedgear.com) 1/17: New Year Open, Charlotte, NC 1/24: Crystal Cup Open, Coral Springs, FL 2/15: Illinois State Open, McCook, IL GRAPPLING X (www.grapplingx.com) 2/22: Grapple Bowl 2, San Diego, CA

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SUB LEAGUE (www.subleague.com) 1/31: Ground Warrior Submission Challenge, Salem, OR AMERICAN GRAPPLING CHALLENGE (www.americangrapplingchallenge.com) 1/17: Queen City Championships, Hamilton, OH AMATEUR GRAPPLING LEAGUE (www.amateurgrappling.com) 1/25: AGL Championships, Atlantic City, NJ UNITED GRAPPLING FEDERATION (www.unitedgrapplingfederation.com) 1/31: California State Championships, Sacramento, CA

GD EVENTS (www.gdjjevents.com) 2/21-2/22: Arizona Open, Phoenix, AZ UAEJJF (www.uaejjf.org) 1/11: US National Pro & Kids Championships, Santa Barbara, CA 2/28: US National Pro Championships, Tampa, FL

Tournaments Overseas www.ibjjf.com www.uaejjf.org www.grapplingtournaments.com.au www.bjjee.com/events

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I’m sure it will be much safer than that Hostel movie.

Come One, Come All Limb Collectors

If you’re traveling to the San Diego area, you may check into the hostel, but not check out. At least it will be by choice because you’ll be having such a great time. In a collaboration between Jeff Glover and Sunday Rollout, a yet to be named hostel will be built solely for jiu-jitsu practitioners to stay at and go experience the hotbed of schools in the area. The area has some of the best gyms including, but not limited to, Victory MMA with Jeff himself and Dean Lister, Andre Galvao’s Atos Jiu-Jitsu branch, the Clark Gracie Academy, the Ribeiro’s University of Jiu-Jitsu, Royler Gracie’s Gracie Humaita, The Arena with Baret Yoshida, Eduardo Telles NineNine Jiu-Jitsu, and the Fabio Santos Academy, to name a few.

www.bjjhostel.com www.facebook.com/BJJHOSTELSD

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NEWS 18

COMING TO AMERICA

Some of jiu-jitsu’s top talent has decided to take up residence in America. We’re talking about Kit Dale and the Miyao brothers. Jiujitsu’s own “Where Is Waldo,” Kit is currently everywhere and anywhere in Southern California teaching seminars and training at a variety of gyms.

If you’re interested in having him teach a seminar you can find more information on his website.

www.kitdalebjj.com The “brothers of berimbolo” will be on the opposite coast, in New York, as they will be part of the new Unity Jiu-Jitsu school as training partners to the students, but not teaching. So, if you’ve ever wanted to test yourself against one of them, here’s your chance. Teaching duties will fall into the skillful hands of Murilo Santana and Ana Lowry.

www.unityjiujitsu.com

Brave and Courageous Jiu-Jitsu Athlete Passes Away from Leukemia at 20 JUST PRIOR TO PRESS: In December 2012, Jeremy Montes, Jr., a purple belt in jiu-jitsu under Claudio Franco in Santa Cruz, CA, began the fight of his life when he discovered he had Leukemia. After a short remission, Jer re-entered treatment in July 2014 and received news in November 2014 that the cancer had reached his brain. Jer recently graduated from high school in June 2014, and a few short months later, was struggling to survive.

The jiu-jitsu community came together strongly for Jer – they held numerous seminars on his behalf, donated to his gofundme account and did whatever they could do to help with his plight. Sadly, Jer’s battle with Leukemia came to an end on December 17, 2014, at the tender age of 20.

Jer was one of California’s top teen competitors before the Leukemia, was known for his “noodle choke,” which is a baseball bat choke from half guard (he even put a couple opponents to sleep with it at the Pans 2011), and was an all-around great kid. Jer fought hard and refused to give in to this horrible disease.

His family revealed his strength, fortitude, character and love for jiujitsu a short time before his passing: “Both of his legs are numb from the knees down thru both feet. Walking with a walker is more and more difficult each d ...standing is both a mental and physical challenge.

His face is still paralyzed and he does speech exercises as part of his training. Still, in his weakened physical state, he pushes forward

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and gives every day his best effort spirituality and physically. The other night on a brief walk, even after being exhausted from the efforts, he heard me talking with the nurses about a commotion in the hallway with a few of the patients. We were talking about technique and Jer reached up and grabbed my arm to show an arm drag to take the back to a seatbelt position... From there he showed the options...

So inspired by this, his nurse went home and had to Google more on this Jiu-Jitsu... Word was spreading down the hallway of how even when Jer felt so weak he was still able to show technique so clearly that even a non-practitioner was able to understand... And more so become inspired. This is not to say that every day is like this, there are days when frustration is heavy...Why won’t you work!...Wake up! He says to his legs...In his prayers he apologizes for his slurred speech...that he cannot pray clearly…And asks God to hear him in his silence. Thank you all for your continued prayers and support. Believe in a miracle! Believe as we do... Believe as Jer does...”

The world and our jiu-jitsu community have lost a bright light and are darker today because of Jer’s passing. We send our condolences to Jer’s family. If you would like to help the family with their hospital bills during this challenging time, you can go to Jer’s Facebook page at: www.tinyurl.com/ tapoutleukemia and connect to his gofundme account from there.

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Available At:

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20 PROMOTIONS

BJJ’S BLUE MAN GROUP THEY DON’T MAKE MUSIC OR PERFORM THEATRICAL SHOWS AND THE ONLY PAINT THEY WEAR IS THAT OF THE SMILES PAINTED ACROSS THEIR FACES AFTER EACH OF THESE GENTLEMEN WERE PROMOTED TO BLUE BELT BY THEIR RESPECTIVE COACHES. Congratulations to Leo Castaneda of Prado Academy in Fairfield, CA (Right: with coaches Fabio Prado and Jamir Toledo), Tom Gerlach of Element Jiu-Jitsu in Adelaide, South Australia (Middle: with coach Ash Sinclair) and Marcus Pest of MMA Lab in Glendale, AZ (Left: with coaches John Crouch and Chris Zubrycki) on making it to that next level!

He’ll Turn Your Lights Out

Whether it’s on or off the mat, the head instructor of Remedy Brazilian Jiu-Jitsu in Milton, FL, Tra Alidor, can literally do this either by choking you out or through his other job as a power lineman.

Congratulations on your promotion to brown belt from Helio Soneca and Todd Pisarich!

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Saving Lives And Relationships

After a rough road and break up, Frank Livorsi and Alicia McCourt, have seen a complete turnaround of their relationship since Alicia agreed to try jiu-jitsu. Now, with a better understanding of each other, sharing the same passion and their 4-year-old son training as well, the two couldn’t be happier. Alicia recently received her first stripe and Frank was promoted to brown belt the same night from Nolan Dutcher of Dutcher Martial Arts in Kingston, NY. Awesome job you two and we wish you the best!

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You’ve earned it, it’s okay to let the whole world know.

Giving Credit Where It’s Due

This is a first for us, and though it’s not a promotion per se, it was nice to see a student giving some props to their instructor. A black belt of 13 years, with a variety of success in jiu-jitsu and MMA, Daniel Pinheiro has done a lot competition-wise, but he’s also affected his students in a positive manner. Matthew Glover of Team Shark BJJ in San Antonio, TX let us know that Daniel is a great friend, teacher, mentor, and that he wishes him the best of luck with the opening of his new academy. Based on these compliments, we’re sure Daniel will do great.

It’s Not About The Destination

With 20+ years of study under his belt, the man who first witnessed early glimpses of greatness upon introducing BJ Penn and his son Keenan Cornelius to jiu-jitsu is catching up to them. This past September, Tom Callos earned his brown belt from Eliot Kelly of Eldorado Hills Brazilian Jiu-Jitsu in Eldorado Hills, CA. “I have to thank Eliot, and the many instructors and athletes who’ve inspired me, including my kids Shannone (Callos; a black belt himself) and Keenan. After two hip replacements, I’m just so happy to be on the mat, training, learning,” said Tom. Congrats, Sir and thanks for reminding us it’s about the journey! (From left to right: Dave Kovar, Tom Callos, Eliot Kelly, and Todd Jones.)

One Step Closer

Following a seminar from Helio Soneca at Gracie Barra in Webster, TX, Caston Nathaniel was awarded his brown belt from Vinicius Draculino Magalhaes after nearly nine years of training. Great job, Caston! Only one more to go!

A Real Life Superwoman

Jennifer Fader Scott had been doing CrossFit since 2007, but wanted to try something different. She walked into Rodrigo Gracie Jiu-Jitsu Academy in October of 2013 and never did CrossFit again. “I roll with students who are, on average, half my age and much larger than me (5’5”, 118 lbs.), helping me see the real power of jiujitsu.” She trains 3x a week at the academy and 5x a week at home in the early mornings. Oh, and by the way, she’s a working class mom who earned her blue belt from Rodrigo Gracie in under 10 months! Congratulations on your promotion, Jennifer! (Pictured left to right: McLane Hansen, center: Rodrigo Gracie, right: Jennifer)

Email SEND US YOUR PROMOTION PHOTOS along with your name, school, instructor, and a little back story. Email us with the subject line, “Pro Motions” to feedback@jiujitsumag.com and keep an eye out for your Pro Motions in a future issue. School owners, please hold off on sending “group” promotions, and please keep it to specific individual students.

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24 GRUB

AN APPLE A DAY...

Staff ...KEEPS THE DOCTOR AWAY” IS A COMMON SAYING YOU’VE PROBABLY HEARD BEFORE; HOWEVER, ACCORDING TO RESEARCH CONDUCTED AT THE OSAKA CITY UNIVERSITY GRADUATE SCHOOL OF MEDICINE IN JAPAN, APPLES CAN DO MORE THAN JUST PREVENT ILLNESS. Apples can also give us a competitive edge by improving our athletic performance.

It’s Science!

During the study, 9 healthy volunteers were given Applephenon, a polyhedral extract from apples or a placebo (vitamin C). When the two groups were put through fatigue-inducing workloads, it was found that performance among those who received Applephenon prior to the test was remarkably better than those given the placebo. Repeat tests with different exercises led researchers to conclude that Applephenon mimics antioxidant activity, reducing physical fatigue.

This finding can easily be applied to the rigors and demands jiu-jitsu

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has on our bodies.

Strenuous or intensive workouts create oxidative stress in the body.

Drinking apple juice after your workout will neutralize the harmful oxidants, reverse muscle fatigue, as well as replenish minerals and vitamins. Eating apples or drinking apple juice can also help keep athletes trim during inactive periods since they are relatively low in calories, fat and sodium, but are rich in fiber, minerals and vitamins.

With that in mind, there’s a pretty good case that could be made that an apple a day can help keep you on the mats longer and stronger.

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Yes, Classy Grappler is in fact a Doctor.

OTHER GREAT BENEFITS

Apples are some of the most popular and delicious fruits on the planet, and there is nothing like biting into a bright, red, juicy apple to quench your thirst and satisfy your sweet

tooth, all while boosting your health in a major way. Apart from improving performance in athletes, the health benefits of apples also include improved digestion and prevention of gallstones, stomach disorders, constipation, anemia, liver disorders, rheumatism, heart disease, eye disorders, and a variety of cancers. Apples also

GRANNY SMITH

Originating from Australia in 1868, this type of apple is named after Maria Ann Smith. Mrs. Smith came across this hybrid of a seed by chance as it maintains characteristics of the European Wild Apple and a domestic apple.

Its skin is originally yellow, but then turns green and hard, covering a crisp, juicy, white flesh. During this process the acidity within the fruit changes significantly to balance out the flavor.

help improve weakness and provide relief from gout.

VARIETY IS THE SPICE OF LIFE

Not all apples are created equal. There are different varieties of apples with varied

GALA

Gala apples bear a lot of similarities to Red Delicious apples. They have a sweet, pleasantly mild taste, with a crisp texture. Their skin features a beautiful light-green sheen with bright yellow undertones. Similar to Fujis, Galas are easy to eat uncooked, thanks to their thinner skin and overall sweetness, making them the ideal variety for kids.

(154g serving):

Calories............................................................. 80 Calories from Fat................................................0 Total Fat......................................... 0g, 0% of DV Carbohydrates.............................22g, 7% of DV Dietary Fiber............................... 5g, 20% of DV Sugars.............................................................. 17g Protein............................................................... 0g Vitamin A.............................................. 2% of DV Vitamin C............................................20% of DV Calcium................................................. 2% of DV Iron........................................................ 2% of DV

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JAZZ

Jazz is a cross between Braeburn and Gala, which was raised in New Zealand in the 1980s. The skin has a shiny bright red color over a golden background. Its flesh is cream colored and has a strong taste due to its excellent balance of tartness and sugars with a faint hint of pear drops.

Jazz is available November to April and maintains its quality extremely well in the fruit bowl.

Nutritional Value

Nutritional Value

Calories............................................................. 80 Total Fat.......................................0.5g, 1% of DV

Calories............................................................. 80 Saturated Fat................................................... 0g

Calories from Fat................................................0 Saturated Fat................................................... 0g Sodium...........................................................0mg Cholesterol....................................................0mg Dietary Fiber............................... 5g, 20% of DV Carbohydrates.............................22g, 7% of DV Protein............................................................... 0g Sugars.............................................................. 17g Vitamin C............................................20% of DV Vitamin A.............................................. 2% of DV Iron........................................................ 2% of DV Calcium................................................. 2% of DV

Polyunsaturated Fat....................................... 0g Monounsaturated Fat..................................... 0g Cholesterol....................................................0mg Potassium................................170mg, 5% of DV Carbohydrates.............................22g, 7% of DV Dietary Fiber.............................. 5 g, 20% of DV Sugars..............................................................16g Vitamin A.............................................. 2% of DV Vitamin C.............................................. 8% of DV Iron........................................................ 2% of DV

(154g serving):

Nutritional Value

nutritional benefits grown in different parts of the world.

The list below includes some of the more common varieties of apples found here in the States. DV represents the percentage each serving provides for a Daily Value based on a 2,000 calorie (per day) diet.

(154g serving):

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Organic vs Inorganic Apples

RED DELICIOUS

This is the most common variety of apple in the United States and indeed, the world. This apple ranges from medium to large in size, red in color and is mildly sweet. Red Delicious apples are crisp when harvested in October, but the pale flesh quickly becomes dry and soft; h wever, the skin tends to shrivel when not kept refrigerated. These apples are particularly delicious for fresh desserts, snack and salads, making this the best allpurpose apple. It’s also among the best sources of dietary fiber and vitamin C.

Nutritional Value (100g serving):

Calories..............................................................72 Calories from Fat................................................2 Total Fat......................................0.2g, 0% of DV Saturated Fat................................ 0g, 0% of DV Polyunsaturated Fat.....................................0.1g Monounsaturated Fat..................................... 0g Cholesterol.................................0mg, 0% of DV Sodium.........................................1mg, 0% of DV Potassium............................... 148mg, 4% of DV Carbohydrates...........................19.1g, 6% of DV Dietary Fiber.............................3.3g, 13% of DV Sugars...........................................................14.3g Protein............................................................... 0g Vitamin A............................................... 1% of DV Vitamin C.............................................. 8% of DV Calcium.................................................. 1% of DV Iron......................................................... 1% of DV

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FUJI

No, it’s not the newest gi release.

This aromatic, flavorful apple is the number one seller in Japan and was developed by crossing Red Delicious and Ralls-Genet.

Fuji apples are aesthetically pleasing, with yellowish-green skin, blushed with red-orange stripes. They have a crisp, dense and sweet yet tart, light yellow skin. This variety retains its flavor even when kept at room temperature and develops a better flavor when held in storage for long periods. This apple is good for eating, adding to salads and making applesauce.

Fuji apples are good source of Vitamin C and dietary fiber.

Nutritional Value (192g serving):

Calories.............................................................121 Calories from Fat................................................0 Total Fat......................................... 0g, 0% of DV Cholesterol.................................0mg, 0% of DV Sodium........................................0mg, 0% of DV Potassium.............................. 209mg, 6% of DV Carbohydrates...........................29g, 10% of DV Dietary Fiber................................4g, 16% of DV Sugars............................................................. 22g Protein............................................................0.4g Vitamin A............................................... 1% of DV Vitamin C.............................................. 0% of DV Calcium.................................................. 1% of DV Iron......................................................... 1% of DV

Next to tomatoes and celery, apples are the single most pesticide contaminated produce items available at the grocery store. During the spraying process, the pesticide adheres to the skins and even seeps into the flesh since the concave shape of the fruit near the stem creates a bowl that retains some pesticide for extended periods of time.

However, organic apples provide a relief from these toxic pesticides. According to the EWG (Environmental Working Group), the US government has provided data that shows a direct link between pesticides and toxicity to the brain and nervouse system, disruption of hormones, skin/eye/ and lungs, as well as ADHD (Attention Deficit Hyperactivity Disorder). What’s more, there is an unbelievable difference in taste between conventionally raised apples and organic ones. This is mainly due to how and when the fruit is harvested as well as the absence of pesticide residue in the flesh. You can eat them fresh and raw, make salads, juice and even bake them.

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Sidebar caption thingy goes here.

McINTOSH

The McIntosh apple (pronounced Mac-In-Tosh) is named after John McIntosh, a Canadian farmer who discovered it in the early 1800’s. This type of apple can be eaten raw and also goes well with cooking. Ripening in late September each year, this red and green skinned fruit has a tender white flesh underneath and provides a tart flavor for its consumer. *Fun Fact: Jef Raskin, who was an Apple Inc. employee named the personal computers available to us today after this fruit during the late 1970’s; however, he added the “a” into the spelling and lowercased the “i” so it would read as it sounds.

BRAEBURN

The Braeburn variety was first raised in the 1950s and has been developed since then through selective breeding. It was introduced to the UK in 1990.

The texture is crisp and juicy. It has a tangy flavor that provides a good balance of sweetness and a hint of pear. This variety requires a long growing season and is typically harvested until December. Braeburn apples can maintain their flavor for long periods even when stored at room temperature.

Nutritional Value (100g serving):

Nutritional Value (154g serving):

Calories............................................................. 80 Calories from Fat................................................0 Total Fat......................................... 0g, 0% of DV Saturated Fat................................ 0g, 0% of DV Polyunsaturated Fat....................................... 0g Monounsaturated Fat..................................... 0g Cholesterol.................................0mg, 0% of DV Sodium........................................0mg, 0% of DV Potassium...................................0mg, 0% of DV Carbohydrates.............................22g, 7% of DV Dietary Fiber............................... 5g, 20% of DV Sugars.............................................................. 17g Protein............................................................... 0g Vitamin A........................................................2%, Vitamin C.......................................................20% Calcium............................................................ 2% Iron................................................................... 2%

Calories............................................................130 Calories from Fat................................................0 Total Fat......................................... 0g, 0% of DV Sodium........................................0mg, 0% of DV Potassium...............................260mg, 7% of DV Carbohydrates............................34g, 11% of DV Dietary Fiber............................... 5g, 20% of DV Sugars............................................................. 25g Protein................................................................ 1g Vitamin A.............................................. 2% of DV Vitamin C.............................................. 8% of DV Calcium................................................. 2% of DV Iron........................................................ 2% of DV

CONCLUSION

Based on all the evidence, apples are great snacks that provide a slew of benefits. Packed full of minerals and vitamins, eating this fruit routinely can help improve athletic performance and keep you feeling well. Sounds like a win-win, and after all, who wants to visit the doctor?

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For the jiu-jitsu foodies.

LET’S TALK FOOD In this instalment we spoke with two great jiu-jitsu artists; Caio Terra and Nic Gregoriades. Each have pretty different take on food.

Caio Terra

World Champion black belt, proving size does not matter.

SPONSORS: Gameness and www.caioterra.com

What is an average day of eating like for you? This would include any supplements along with all of your meals.

Caio: I don’t take any supplements.

I normally start with lunch already and have a small meal or two before dinner, then some snack after if I need to, so I don’t sleep hungry.

Nic: At this point, I usually skip breakfast and fast until the early afternoon. I then have a decent sized lunch, and then I might have a light dinner or I might not. I find that having 1-2 meals per day with no snacks in between is the way my body works best. I don’t feel that eating many small meals throughout the day works well with my physiology. Regarding what I eat on a daily basis, I try to eat as much raw, unprocessed food as possible, about 70%.

What part of your diet do you feel is the most important to your training?

Caio: It’s got to be Lunch.

Nic: Avoiding inflammatory things like sugar, wheat and alcohol.

What do you eat the night before and day of competitions?

Caio: I don’t have a diet that I follow. I eat what comes in my mind (laughs).

Nic: Lately if I compete and train I like

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Nic Gregoriades

Roger Gracie’s first Black belt, creator of the Jiu-Jitsu Brotherhood and author of The Black Belt Blue Print. www.thejiujitsubrotherhood.com

to do it in a fasted-state, I just feel lighter and mentally clearer when I do that. I also always have a quality coffee before a competition.

What are your five favorite foods/ ingredients?

Caio: Pizza, chocolate, pao de queijo (Brazilian cheese bread), Brazilian BBQ (even though 99% of the time I’m vegetarian), and as an ingredient I like cheese. That and candy!

Nic: Coconut oil, Quality Cheese (made from unpasteurised milk e.g.

Parmesan, Emmental etc.), FreeRange Chicken, Free-Range Eggs, and Pineapple

If today was your last day, what would your last meal be and what song would be playing in the background?

Caio: I would probably care about something else rather than food.

Nic: A fully-loaded pizza! Song would be ‘Tandem Breathing’ by Paul Keeley.

What would you like to learn or improve on the most in terms of your cooking skills?

Caio: I don’t cook, so anything would be a plus to me (laughs).

Nic: Good question. I think how to time the preparation of various ingredients properly so that the dish comes out well.

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32 SUPPLEMENTS

THEFOUR FANTASTIC FOUR KEYS THAT CAN HELP YOU GO LEAN! Jeremy Reid

IT’S THAT TIME OF YEAR. The beginning of the year is always full of people trying to lose weight. Whether it’s, “this is the year I am finally going to get the weight off” or simply losing the few extra pounds gained during the holidays, there are a few things you can ingest that may help you reach your goal. Some are supplements, some are foods, but they are all important to maximize lipolysis. Lipolysis is the process in which our body breaks down stored fat for use as energy; or simply “fat burning.”

That is the key, fat loss not weight loss. The goal should always be fat loss. Weight loss may and should come with fat loss, but

simply focusing on weight loss can result in muscle loss and performance decreases.

Here we go with the usual disclaimer. Nothing, let me repeat that, nothing replaces or is more important than a solid diet and exercise plan. Without both of these, successful fat loss is not possible. The following are simply a few suggestions for things that may help or aide fat loss, but will not produce results on their own.

CAFFEINE

Caffeine is probably one of the most commonly ingested substances in the United States and by far the most popular supplement for fat loss. One of the biggest reasons for this popularity is that it works.

There have been countless studies over the years demonstrating the effects of caffeine. But forget the research, people literally line up every morning and pay $6 a cup! There has to be something to it. Research shows that caffeine has a positive effect on energy expenditure, weight loss and body fat. This is caused by its effects on the central nervous system (CNS) and neuromuscular system. Caffeine acts on the CNS as an adenosine antagonist. It does this by obstructing

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Not to be confused with foreskin.

or “blocking” the adenosine receptors in the brain. By blocking these receptors, alertness and focus are increased along with a boost in energy expenditure. The increased expenditure then results in increased calorie burning, and ultimately fat burning. While caffeine can have many different effects on the body, one of the most prominent is this increase in lipolysis. It should be noted that while caffeine is a great supplement for fat loss, everyone responds to caffeine differently. Some people are very sensitive to caffeine and it can cause jitters and anxiousness. Others experience very little adverse effects. If you don’t know how you respond, I suggest starting with smaller doses and gradually increasing dosages as necessary. Generally dosages will be between 100-300mg depending on tolerance and body size.

FORSKOLIN Many refer to forskolin as a new supplement, but it has actually been around for quite some time. However, it has recently made a resurgence, due to some new and promising research. New studies are suggesting that forskolin increases lean body mass and fat loss. Forskolin is a compound derived from the herb, Coleus forskohlii, and it stimulates an enzyme called adenylate cyclase, which increases cellular concentrations of cyclic adenosine monophosphate, or cAMP. A host of functions are aided by cAMP, namely thyroid hormone secretion and lipolysis (fat burning). However, cAMP’s main role in the human body is activation of protein kinases, specifically protein kinase A. Protein kinase A is involved in several biochemical processes, including the regulation of glycogen, sugar and lipid metabolism.

It has also been linked to increasing protein synthesis and stimulating testosterone production. Basically, it mimics the effects of exercise and

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calorie restriction inside the body. Combine this with actual exercise and dieting and you have a huge boost towards your goal. Oh yeah, and it has also been shown to improve the ability of other “fat burning”

supplements. Although more research is still needed to confirm these findings, the evidence thus far suggests forskolin may be real.

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SUPPLEMENTS 34

PROTEIN

This may seem simple and it kind of is, but protein can play a huge role in weight loss and more importantly FAT loss.

Most people think of protein simply as a purely muscle building compound and are unaware of its fat loss benefits. There really is no one reason for its fat loss benefits, but more a combination of few things working together. Protein actually has the highest TEF, or thermic effect of food, of all the macronutrients. This refers to the amount of energy required to digest

and process protein. Basically, a high protein meal will require a larger portion of calories to digest and thus, fewer total calories. This leads us to another factor of protein, high satiety. Satiety refers to the feeling of fullness. Protein takes longer to digest and stays in the stomach for a longer time. This results in greater feelings of fullness and will thus lower the likeliness of overeating and avoid unnecessary snacking. Protein will also help preserve or even add muscle, and

since more muscle mass directly leads to increased metabolism, this can cause further fat loss. While the mechanism may be a combination of things, one thing is certain. High protein diets lead to greater fat loss. A recent review of 24 different weight loss studies has shown that high protein diets had the greatest effect on weight loss among all reduced calorie diets. If you are dieting, make sure you are still keeping your protein intake high.

Avoiding metabolic interference All too often we are looking for all the ways and secrets to “boost” or increase fat burning. However, we tend to overlook all the little things that may be inhibiting or decreasing fat burning.

All of this metabolic interference can and will have a greater impact

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on lipolysis then any supplement or “boost” ever could. Cleaning up this interference is a necessity to maximize fat loss. So, what causes this interference? Well much like the NFL, nowadays just about everything is considered interference. But there are some very common

culprits. The first is hydration. Water makes up roughly 70% of the body and is involved in just about every process inside the body. Without adequate hydration, nonessential processes get impaired, slowed down, or even turned off. And despite your feelings on the subject,

WATER: While training try to drink between 8-10 oz every 10-15 minutes.

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SUPPLEMENTS 36

your body doesn’t exactly consider fat burning essential.

Make sure you’re consuming enough water. The next culprit is vitamin and mineral deficiencies.

These essential micronutrients are crucial for regulating homeostasis and ensuring optimal functioning. Deficiencies can lead to hormonal imbalances as well as metabolic imbalances. These can make fat loss difficult nd in extreme cases, almost impossible.

Vitamin and mineral intake also tends to be lower during dieting due to reduced caloric intake. I highly suggest supplementing with a high quality multivitamin/ mineral to protect against any deficits. Inflammation is another component notorious for metabolic interference.

While acute inflammation is a common and necessary response to injury, chronic internal inflammation is

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causes by prolonged repeated stressors. While some degree of internal inflammation will almost always be present, higher levels can interfere with multiple processes inside the body. Think of it as “excess baggage” getting in the way of everything and slowing everything down. To keep the body and metabolism functioning effici tly, we must keep inflammation as low as possible. A healthy diet and proper hydration play a big role, but fish oil has been shown to be a great supplement to support keeping inflammation under control. I suggest taking 1-2 grams daily.

Most of the time we can give ourselves quite the metabolic enhancement just by ensuring our metabolism is running effici tly. Don’t get caught up chasing “boosts” until you have the basics under control.

KILL CLIFF: Kill Cliff is a recovery drink that contains ingredients intended to reduce inflammation.

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All those sound good.

MULTI-VITAMIN: A good multivitam like Super Multi Capsules from Ultimate Nutrition will help make up for any deficicnies in your diet.

CONCLUSION

Start your year off right by getting on the right track towards your goal.

Remember, a sound diet and training plan are the first and most critical steps. Once you have those in place, take advantage of the items above to give yourself that extra boost.

Don’t forget fat loss over weight loss, we are performance athletes not cosmetic athletes. Train hard.

FISH OIL: Fish Oil and Krill Oil can also play a role in keeping your heart healthy.

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38 WARM UP

Powered By:

PUSH YOUR GAME UP Mike Velez

Travis Guesnon

Why Calisthenics May Be King

Baristi workouts have been growing in popularity year after year, so much so, that there are Baristi competitions at the Los Angeles Fitness Expo, and all over the world. They even have world championship events. You may ask yourself just how good of shape you can get in. If you look at individuals such as: Frank Medrano, the Bar Brothers and probably the most well known pioneer of extreme calisthenics movement, Hannibal For King, you will see that their physical strength is off the charts! Olympic gymnasts are also extremely strong and use their body weight to gain that strength!

Need More Proof?

Old Faithful

Calisthenics are a form of exercise that are challenging, require no equipment (but benefits can be enhanced with the use of it), can be performed virtually anywhere, increase both strength and flexibility, and improve balance, agility and coordination, all while improving muscular and cardiovascular fitness. We’ll be taking a look at some great calisthenics exercises over the course of the next few issues that will help improve your jiu-jitsu.

If you don’t think calisthenics can get you in extreme shape then I suggest you search “Baristi workout” on the Internet.

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gym passes it is the poor man’s bench press. It’s essentially the same movement, but instead of pushing a bar upward above you, your body weight is used as the resistance. Like its counterpart, the pectoral muscles, triceps and deltoids are worked, but you also work your core (which we need to be strong for jiu-jitsu) and can even stress your biceps on certain variations! Speaking of variations, there are hundreds of them as compared to the limited versions of bench press! Even though you don’t need equipment (as mentioned earlier) for variety, we’ve added some in to make it more challenging; however, you can perform them without it as well.

Much like a dog being man’s best friend, the push-up is one of, if not the most loyal of exercises for someone to use to get in shape. For those of us who don’t have

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Hey, I know that one.

WHAT THEY DO

Muscles that are used during a push-up include your pectoralis major and minor, triceps brachii (long, lateral and medial heads), anterior deltoid, coracobrachialis, serratus anterior, anconeus, and abdominal muscles; with the first four as the primaries. Our pectorals control movements of our arms by pulling on the humerus allowing for lateral, vertical or rotational movement. Straightening of our arms is the main responsibility of our triceps muscle. As contractions of muscles exert a pulling force on connected bones our anterior deltoids place them in an ideal position to aid with shoulder flexion.

DELTOID

PECTORALIS MAJOR/MINOR

TRICEPS

KEEP TRADITION ALIVE

The granddaddy of them all, the traditional push-up is the most basic of all the variations. While it may only be basic, the results it can yield are anything, but.

1.

Kneel down on all fours and place your hands just beyond shoulder-width apart. Put your feet next to each other, post on your toes and straighten your arms and legs.

2.

Pull your elbows in toward your sides, lower your chest to just above the floor and push back up to the starting position.

PRESCRIPTION: As a warm-up: 10-15 reps; as a workout: 3-4 sets of 10-25 reps

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WARM UP 40

KNOW WHEN TO CHANGE LEVELS

Staggered push-ups, AKA high and low push-ups, involve placing each hand at a different position where one is higher or further away compared to the other that remains in the standard position. This variation also increases the muscle activation of the external obliques due to the placement of the higher hand. Our hands are rarely in the same placement during jiujitsu, so this is excellent for it.

1.

Get in the same starting position as in step 1 of the traditional push-up. Then place your left h nd slightly above your left shoulde and your right hand slightly below your right shoulder so they are 4-6 inches apart.

WORK THE GUILLOTINE

Yes, there really is a guillotine push-up, but instead of getting a deep chokehold on your opponent, you’ll be dropping your head and neck further.

The movement is done from an elevated position where your hand is on two objects (chairs, bricks, medicine balls, etc.) and you are able to lower your head, neck and chest past the plane of your hands. This stretches the shoulders, while putting them to work more as well.

1.

Either find an area where this movement can be done or set up the objects as illustrated. To make it more challenging you can add a third and even a fourth prop for your feet to rest on.

2.

Place each of your hands on the prop nearest to them. Put your feet next to each other (or in the case of 4 medicine balls, one foot on each), post on your toes and straighten your arms and legs.

3.

Pull your elbows in toward your sides, lower your chest past the objects and push back up to the starting position.

PRESCRIPTION: As a warm-up: 10-15 reps; as a workout: 3-4 sets of 10-25 reps

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You could also do crawls with the level changes.

2.

Pull your elbows in toward your sides, lower your chest to just above the floor and push back up to the starting position.

3.

Complete 1 set then alternate hand placement and do another set.

PRESCRIPTION: As a warm-up: 5-10 reps on each side; as a workout: 1-2 sets of 10-25 reps on each side

MOVE LIKE A SPIDER

You may not have spider sense, but this move will have your body tingling with muscle spasms and shakes if done properly and enough times. It will also get your legs going up and down, back and forth, just like that spider guard you use in class.

1.

Get into the traditional push-up position from earlier.

3.

Reverse the movement, while pushing your body back to the starting position.

2.

Begin lowering your body, and as you are doing so, lift one foot off the floor, abduct at the hip so your leg is sideways and try to touch your knee to your elbow.

4.

Repeat on the opposite side, alternating each rep.

PRESCRIPTION: As a warm-up: 10-12 reps; as a workout: 3-4 sets of 10-20 reps

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WARM UP 42

TRY YOGA

Hindu (or Yoga) pushups are probably the best variation for overall body conditioning. Your entire body is engaged, so it’s a compound movement that targets all the major muscle groups, while also strengthening and toning the internal organs. They are said to increase lung power, and improve digestion and stamina.

1.

From the start of a traditional push-up position, walk your hands backwards until they are in front of you and your butt is up in the air. Position your legs wider apart than your hands.

2.

Bend your elbows, making your body come forward in a swooping motion so that your hips come down toward the floor while your chest moves upward. Do this by arching your spine and looking up to the ceiling, as you straighten your arms.

3.

While keeping your arms straight, move your hips back to get to the starting position and immediately start another rep.

PRESCRIPTION: As a warm-up: 10-15 reps; as a workout: 3-4 sets of 10-25 reps

TAKE UP JUDO

Tools You Can Use

1.

• Bosu Ball • Medicine Ball(s) • Elevated Step

Many people believe that judo (AKA dive bomber) push-ups are the same as Hindu pushups. They are similar to an extent; however, the return to the starting position is different with judo push-ups, which are performed in reverse instead of bringing the hips back to the starting position. By doing so it is almost a calisthenics version of a shoulder press, save for the handstand push-up.

Follow steps 1 and 2 as performed in the Hindu push-ups.

These are just a few props that you can use to enhance your push-up routine. (photo for each)

2.

Reverse the entire position by bending your elbows a second time, pushing up and back with your arms.

PRESCRIPTION: As a warm-up: 10-15 reps; as a workout: 3-4 sets of 10-25 reps

These are just a few variations of push-ups, but all can aid you in terms of improving strength, flexibility, your cardio, and more; which will all help your conditioning for jiujitsu. Give them a try. If you get strong enough, and move onto more difficul variations, like the planche, you may near Chuck Norris status, but then again, he doesn’t do pushups, he pushes the world down.

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Thanks to Kyle Nuby (our model), Nray Lavitrungsima and the crew at DNJ Fitness in Chino California for the use of their facility. www. dnjfitness.com and facebook. com/dnjfitness

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44 THE LIFE

A BELT IS NOT A GIFT OFTENTIMES WE ASK, “WHO GAVE HIM HIS BELT?” I am guilty of that as well, and I believe it is meant more as a question of who he or she got it from rather than who “gave” it to the person. But there are occasions when individuals are “given” their belts. I have written previously about this and the fact that I don’t see the point in wearing rank that you are not, but for those of us who have earned our belts, here are some thoughts and guidance to further advance through the ranks.

I like to tell my students at seminars and classes, “You earned your belts. It wasn’t a gift, but som thing you acquired through hard work and dedication.” The best way to honor that accomplishment is to continue the path that got you there and

“You earned your belts. It wasn’t a gift, but something you acquired through hard work and dedication.” do even better. Train harder and smarter, keep an open mind, practice what you learned and help others get better.

Definitely not a new belt inside.

I’ve always made sure I stayed humble and kept an open mind. It has helped me learn quite a bit and has kept my interest in jiu-jitsu. Keeping an open mind means being open to learning, not only from people who are better or more technically

All of those are very important steps to take to continue your progress in jiu-jitsu. To me, as you advance in belts, one of the most important steps is to keep an open mind. I have seen some, if not many, who start to believe that they know everything and do not need to learn much more. What they have is perfectly enough for them and all they need to do is spar more and become fitter. I don’t agree with that thought and I actually believe that you tend to regress if you maintain that attitude. To me, the best part of jiu-jitsu is learning new things, sharing ideas and concepts and teaching others.

advanced than you, but from anyone. Over the years I’ve actually learned many things from lower belts, even some white and blue belts, and while that may not be the norm, it has happened more than once.

Most of the time I am looking more at learning or furthering my knowledge of concepts than techniques, but I am also especially interested in learning how to neutralize moves, especially the latest competition techniques, such as 50/50, Berimbolo and worm guard. I tend to work on being able to understand what is happening and how to avoid the traps and neutralize their actions.

So, next time you hit the mats, keep an open mind and enjoy the lessons that are in front of you.

Kid Peligro

“I’ve always made sure I stayed humble and kept an open mind.”

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46 SPOTLIGHT

GO GREEN! COMPRIDO MAKES A CAREER OUT OF SUSTAINING ENERGY Deb Blyth

WITH HIS BRIGHT GREEN HAIR AND HIS LONG AND LANKY BUILD, STORM-SPONSORED BLACK BELT RODRIGO “COMPRIDO” MEDEIROS IS HARD TO MISS. And once he hits the mats, he’s even more recognizable. Comprido, which means “tall,” has been training since 1993. He has a diverse and storied past. He received his black belt in 1999. Comprido says, “I was the first person to win a black belt Worlds title in the absolute the same year of receiving a black belt. I also hold the fastest submission time in a world championship final match. I caught Roleta in a toe hold in under 15 seconds.” Comprido says that move changed everything in the jiu-jitsu community. “The foot lock and the

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toe hold were not acceptable at that time,” he says, “They were considered “low” moves, but after I caught Roleta with it, everyone’s opinions about them changed.” Overall, Comprido is a 7-time world champion and a 2-time black belt absolute champion. He also worked his magic on UFC champion Brock Lesnar and noticeably improved his ground game. “I was the TUF season 13 BJJ Coach for Team Lesnar, “ he says, “Our team won the show.” Most recently, Comprido picked up a silver medal in the 2014 Master Worlds, Master 1 ultra heavy division, losing to Abraham Marte in the final.

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Easy to pick out in the crowd.

JJM: Ok, let’s ask the most obvious question first. Why do you color your hair green?!

Comprido: (Laughs) I used to color my hair blue in Brazil. Now I color it green.

Why? To attract attention, of course! It gets people to remember me.

JJM: (Laughs) As if they won’t remember you…

Comprido: I stopped doing it for a while. I started working with Storm, and Dean told me that he used to watch me on DVD’s when I had blue hair. So I said, “Ok. I’m going to do it again. This time it’s green. Go green! I call it ‘sustainable jiu-jitsu.’”

JJM: You seem to compete a lot. Is that how you keep your game evolving?

Comprido: There’s a lot of space for creating new things in jiu-jitsu.

There are new things to learn in jiujitsu every week and every month, so you have to keep up. I’m always in tournaments. So, I can see things evolving and developing. I don’t play the new game so much. I understand it and its intention, but it’s not my thing. I can do the berimbolo, but it’s not going to happen in my fights.

stocky guys were winning. Jiu-jitsu was made for short, strong guys.

Then, with the development of the guard, it started to become a game for taller guys. I was a part of that transition. I was never very athletic or strong; I was never the fastest in my division, so from the beginning I had to learn how to deal with pressure and power. My game raised around that. I learned to wait until the right moment to use my energy. I’m not burning it for free. That’s why I call it “sustainable jiu-jitsu.” I wait for the perfect moment to blast through my energy to get a position.

JJM: It sounds like you created the perfect game to compliment the aging process.

Comprido: Yes, because this same philosophy helps when you start getting older. There’s a physical gap between 17, 27 and 37. Sustainable jiu-jitsu allows me to keep training. I have friends who are great athletes, but when they are tired, they are done. I get tired much faster, but I can still mold my body to a position and wait for another position. I wait to find the answer to the puzzle. I save my energy to use when I need it. Sustainable jiu-jitsu.

JJM: When you were younger did you have some cutting edge moves of your own?

Comprido: Years ago, when I was a purple belt, I did the helicopter. It was a simpler way to do the berimbolo.

My generation took what someone like Rickson did and improved upon it. This generation is doing the same.

Caio Terra will be old someday, too.

There are always new things in jiujitsu. You can’t know everything. You need the strong control, the passing guards, the solid back attacks, and escapes that were from my time.

These things don’t go away.

JJM: How have jiu-jitsu and your game changed over time?

Comprido: I am a product of my time.

I’m used to playing guard in a certain way. I’m 37 now. I’m not getting any younger or stronger or any more flexible. Some techniques you need physical strength to perform. When I started jiu-jitsu, the short and

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SPOTLIGHT 48

JJM: With age comes wisdom and you’ve become a very patient jiu-jitsu player.

Comprido: (Laughs) I’ve learned to become patient. You have to be. It’s a combination of age and wisdom. I look back at when we were kids…we thought we were always right, that we could change the world, and do what we wanted. As you get older, you realize this is not the case. Things take longer than you think. You lose that superhero complex and become more rational. Aging – this accumulated experience – causes you to understand what will work and what won’t. It’s the same in jiu-jitsu. You have to wait for the right moment to attack. You have to position yourself better to defend that attack. It’s the paradox between life and martial arts.

JJM: Looking back, what do you think helped you the most on your jiu-jitsu journey?

Comprido: Teaching. I was competitively successful as a blue belt. I started teaching at purple. I couldn’t even understand what I was doing until I started teaching. I realized the way I was doing things was causing me to lose energy. When you start teaching and thinking about it, that’s how you develop your game. Teaching helps so much, as does belt testing. It was better in Brazil when I was young.

It forced students to understand what they were doing. They have to explain the technique in testing. You must study.

JJM: You have your own academy now - Comprido BJJ in Bloomingdale, Illinois.

Tell me about it.

Comprido: I have the biggest school in the Midwest. We’ve won the Chicago Open the last 9 tournaments. We have 8 first place trophies for kids, adult and overall. I’m really happy with the development of the team in the Midwest.

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JJM: From Brazil to Chicago. How are you handling the weather?

Comprido: When I came to Chicago, it was the first time I had ever felt snow on my face.

I loved it, so I moved here. I’ve learned the Chicago way. I have my friends and my students.

I’m happy.

JJM: What’s your training philosophy like at your school?

Comprido: Leave your pride at home. When you go to the mat, you go to learn. You have to tap? Just tap. As far as your training partners go, you have to feel responsible for the person you’re training with because they are going to bring you to the next level.

Even if you don’t like him, and think, “I hate this guy and want to break his arm,” remember that you need him if you want a training partner. Be selfish and realize that it just hurts you to hurt him. Help your training partners, rather than trying to beat them. Beating your training partner means nothing.

You’re there to learn. I like to have a respectful environment.

Treat other people the way you want to be treated. I want my students to leave training wishing they could train one more time.

JJM: Tell me about your Metamoris experience against Saulo Ribeiro.

Comprido: I’ve faced Saulo three times before that: he beat me twice, I beat him once. He’s one of the greatest strategists.

He was world champion in almost every division as a black belt. This was the fourth time I went against him. I knew Saulo could beat me mentally.

I avoided his dominant grip during standing, but I knew he’d throw me. I swept him and brought momentum back to me. The rules are so different; I had to reprogram myself. My mind thinks in terms of the points scoring system of the

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Having fun is serious business.

to train all day and get beat up and then go to bed. So, we do a lot of technique, twice a day training and sparring in both sessions. The students do as much as they want. They come and enjoy the classes and then we have enough time to go to the beach, the parks…we go diving in Cancun, do the zip lines, explore the caves, go to dinner, and of course, we play a lot of pranks on each other! It’s a 10-day camp.

We have all belts from white to black belt.

The link is: www.brazilianblackbelt.com or felipecosta.com if anyone is interested.

JJM: You sound like you live a great jiu-jitsu lifestyle.

Comprido: I do. Jiu-jitsu chose me. When I was young, I started competing, then I started helping coach, and teaching privates. Then I started teaching kids, had my own class and then got the gym to myself to teach. Growing up I lived a block away from the gym. I trained twice a day. My best friends were already training when I started, so all my friends were there. I was meant for jiu-jitsu.

IBJJF. About three minutes before the end I went for a bicep slice. I shouldn’t have done that. My leg is too long, his arm is too short. That’s when he ended up mounting me because of that mistake. I was disappointed, but I think the match was good and that we both fought well.

It was respectful. He was a gentleman. I think I behaved well, too. You don’t have to trash another to promote your fight.

JJM: Do you think black belts should be paid to fight?

Comprido: Yes. Like Buchecha, we shouldn’t compete unless it’s for money.

If we always fight for free, then who will want to pay for us? Thank God Buchecha thinks like that – that he will only fight for pay. We have to support ourselves, our families…I’m glad I can pay my bills doing something I love – most people don’t. If I was as good in baseball or football as I am in jiu-jitsu, I would live a completely different life. I’m not complaining – my family has everything they need, but…I’m happy about Metamoris and those events that pay money. I would like to fight in Metamoris again.

JJM: You just threw a really cool black belt camp this year. How did that go?

Comprido: Yes! It was great! We celebrated

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the 10th anniversary of our Brazilian Black Belt Camp. We were in the United States, Greece and Brazil. The last three camps were in Cancun. Felipe Costa and I wanted to work with friends, so we’ve invited the Vieira Brothers, Jacare’, Damien Maia and others to teach at our camp, and finally, we had Caio Terra. One time we even had De la Riva come. I always knew him as a fighter, but then I got to spend 10 days with him. He was a great guy. I learned a lot from him. I knew everyone loved him, now I know why. He’s the most charismatic person I’ve ever met.

Clearly, jiu-jitsu was destined to be Comprido’s life, and he lives that life well.

If you are interested in learning more about him or his academy, you can email him at: Rodrigocomprido@hotmail.com or Compridobjj.com.

JJM: It sounds fun. How did this whole thing start?

Comprido: It started at Felipe’s house. We wanted to do with our clients the same thing we do on vacation - go to Buzios (in Brazil) and spend New Year’s, holidays, carnival together…we said, “Let’s do what we like to do – train jiu-jitsu and have fun. At first, we started training on the grass or the ground. Someone always got hurt (laughs). Then we raised enough funds to get mats. We started sharing the experience with students. We learn about them, they learn about us. Some people have come once, but others have come to the camp over 10 times. It’s not just a camp, it’s training AND fun. It’s about the friendships we build. We didn’t just want

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50 FEATURE

YOU COULD BE HERE!

MAKE THIS YOUR BEST YEAR EVER! Travis Guesnon

IN THE IMMORTAL WORDS OF BRUCE BUFFER, “IT’S TIME!” Or at least it’s that time of the year when the majority of individuals have come up with resolutions for the next 12 months in order to improve their personal lives in some aspect. With that in mind, here’s our list of tips for each month to make your 2015 great!

MAKE THE COMMITMENT…

...by signing up for a jiu-jitsu tournament or a few tournaments.

Whether you’ve been lacking motivation, or you feel that your current physical conditioning is poor, you’ll be forcing yourself to commit to a goal, get serious about your training and get your butt in shape. You’ve now spent your hard earned money on something where the real investment is in yourself. Who wants to just give $60 to $130 away? No one! Also, entering a tournament, especially one with competitors from other countries coming to the States, is serious business. While you’re complaining about the $5 parking, don’t forget that they didn’t travel all this way and pay thousands of dollars for a t-shirt. I recommend signing up at least 8 or 9 weeks beforehand if possible. That way you’ll give yourself close to 2 months to safely shed those pounds for the best weight class for your body and be fit as a fiddle.

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Fun fact: Garry Tonon was introduced to jiu-jitsu by a friend. He hasn’t looked back since.

GET IN SHAPE

TRY NO-GI

If you look at the number of entrants in gi events compared to no-gi events, in either the NABJJF or IBJJF, it’s easy to see that the gi brings in many more competitors.

Sadly, no-gi is almost treated like the black sheep of the family, as it’s barely acknowledged as an accomplishment if an American, such as Jeff Glover, JT Torres, or Keenan Cornelius, for example, wins the event at the black belt level. However, you should do no-gi because it’s faster, so you’ll get in shape quicker, it will help improve your reflexes and teach you to process your thoughts better. What is especially ignored with no-gi is that it actually teaches you to be tighter with your movements and positions, as well as improve grips.

When we’re forced to adapt, we actually do pretty well doing so and no-gi allows for the creation of other grips (because you have to find them) that you may have not realized were there, while wearing the gi. Need more proof? Look at Marcelo Garcia. In a conversation between Rickson Gracie, Eddie Bravo and Joe Rogan (iroll.tv/?p=7582, 1:45:07 mark), Eddie speaks about how Marcelo treats the gi game the same as he treats his no-gi game. I’m not suggesting give up the gi, but put it down every once and while.

Regardless of talent level and existing skill set, everyone can control his or her conditioning.

I heard this from Bas Rutten, as he was referring to MMA fighters who may have been more technically sound, but would lose fights solely based on their lack of conditioning.

Getting and staying in shape is actually easier than most of us make it out to be. I’m not referring to the actual physical work-load, but to the concepts. Objectively, we know that our bodies need exercise, and that we should consume healthy foods. We also know that doing both of these things are to our benefit.

There are many productive strength and conditioning programs, exercise equipment and healthy eating programs readily available. Worst case scenario, you can follow a calisthenics program that will yield tremendous results.

Bas also said that there’s no excuse to be out of shape, so get to it!

CHANGE YOUR VANTAGE POINT

Instead of being the student, try being the teacher for a change. However, if you’re not allowed to teach an actual class, you can provide guidance to those who have less experience than you. Looking at technique from the outside looking in, rather than the other way around, will get you back to some basic concepts that you may have been ignoring for a while. From a different perspective, you will not only be passing on, but relearning the same valuable lessons your instructor taught you.

AFTER

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PHOTO BY: Bob Barton

BEFORE

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FEATURE 52

THINK OUTSIDE THE BOX…

...and train at another gym for a day. What you’ll get out of the experience is the opportunity to learn from someone other than your instructor. Sure, you may have seen a butterfly sweep before, but chances are that it will shed new light on it and you will either feel or see something you haven’t before. I’ve witnessed the same technique performed by numerous, amazing instructors/athletes, but each has their own subtle differences that changes the feel of it. Is one better than the other? Not necessarily; it’s whatever works for you that’s best. Another incentive is being able to roll with people outside of your teammates.

By constantly sparring with the same people you can gauge their styles and tendencies, but throw yourself into an unknown environment and suddenly things get very interesting. This will keep you on your toes and you can all learn from each other.

PHOTO BY: Mary McDaniel

ALWAYS BE A WHITE BELT

This doesn’t mean that you should never be promoted or that you should ask your professor to hold you back so you can be a sandbagger at local tournaments. While white belts probably get the least amount of respect, there are some aspects of being one that are of great value. For instance, most are extremely ambitious to learn. This yearning for knowledge can waver at times as you go up in rank and you may just want to get to sparring because you are familiar with the techniques that are being presented in class. If you “think” you know it all, then you’re done as far as jiu-jitsu goes and there will always be someone to humbly remind you that you don’t, whether you’re sparring with them, competing against them, or being taught a technique. Rickson Gracie, Joe Moreira, Grandmaster Francisco Mansor, and others have made me feel like a white belt who’s just gotten on the mats for the first time. Another great thing about white belts is that they aren’t afraid to get after it in sparring. Sure, they go aggro and have a lot less technique, but as your technique grows you may find yourself being more and more complacent during your sparring. I’m not suggesting you go smash your partner, but roll more competitively; after all, we aren’t going to class to play Tiddly Winks.

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STRENGTHEN YOUR STRENGTHS

While you should always work on improving your weaknesses, there’s good reason to work on improving your strengths. As humans, we’re creatures of habit and when encountered with adversity, we immediately fall back into the mode of doing what we do best. You may know a variety of moves, but when you enter a tournament, chances are you’ll only use certain techniques and play to your strengths. Everyone knows Rafa Mendes wants to take the back, including his opponent, but does that stop him from getting it? Nope, because he’s practiced it over and over and…Bruce Lee once said, “I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” Something to think about.

REVEAL YOUR PLAYBOOK

I realize this comes off totally contradictory to the last point, but this is great advice I heard from BJ Penn.

Unlike what you’ve probably heard from others, BJ suggests teaching everyone, everything you know. I’m sure this advice raises the eyebrows of some coaches, but it’s all about elevating one’s game. Showing your teammates your best go-to moves will obviously make your rolls much harder for you, but it also forces you to update your game, use new or different techniques and to get creative. Consequently, when you start doing things out of your norm, your comfort zones are expanded through that discomfort. Going against the grain of things having to be a specific way (certain grips, your foot here or there, etc.) allows you to shape your own unique style. Look at the styles of Gary Tonon and Keenan Cornelius, for example. In essence, the art will always keep evolving by doing so.

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FEATURE 54

BE A DUMMY

Not saying you are one, but volunteer for the position.

As the one who allows the instructor to perform techniques on you, you’ll gain the best understanding of what goes where and how it’s supposed to feel. Of course, you can still learn the move and you should still want to see it performed on someone else to get a visual perspective, but it’s still very different.

My partner may initially not perform the technique properly, but with my coach it’s a totally different matter. Feeling proper weight distribution, pressure, leverage, etc. can assist you in knowing how you should apply the move on your partner, as well as making a suggestion to your partner if he or she is not doing it correctly.

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BUILD A LIBRARY

Your coach can’t always be by your side, but you still have the opportunity to get answers to your questions.

Knowledge is power and by having Jiu-Jitsu Magazine and other jiu- jitsu books readily available to you, you will enhance your thought process, learn new skills and be able to relax in the evening just before bedtime. So, as an added benefit, you’ll get plenty of zzzz’s and wake up enthusiastic and refreshed for tomorrow’s training.

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A reluctant Keenan Cornelius was introduced to the art by his father.

CALL YOURSELF OUT

Tell everyone who supports you about your goals and do it as soon as they pop in your head. Tell people in person, call them, text them, put it up on social media, etc. When they’re out there for everyone to see and acknowledge, you’ll be forced to take accountability for them.

Honestly, who wants to lose respect; especially from those closest to them?

Your family and friends can be great resources for support, but don’t stop there. Your coach(es) and teammates are a must (including any trainers or nutritionists if you have them), as these are the people who will push you when you need them for training. You may be the person stepping onto the mat to compete, but no one ever learned or got better at jiu-jitsu by training in a corner by themselves; even more reason to let them know your goals.

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SHARING IS CARING

It’s a proven fact that helping others enhances both parties’ lives.

It makes us feel better and we live happier lives. An easy way to do this is to get our family and friends outside of our jiu-jitsu circle inside of it. The benefits are endless as you can see in every issue of our “Success” column. Whether it’s gaining confidence, losing weight, getting into shape, being able to defend yourself, obtaining a therapeutic release from stressors, learning how to persevere through tough times, or any other positive aspect you may experience, the jiu-jitsu lifestyle can change everyone’s lives for the better. Regardless of your current circumstances, or how old someone is, it’s never too late to start. So each month, try to get at least one person you know to try a class. You may start them on a path that literally changes their lives for the better.

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56 TECHNIQUE

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We expect Felipe to rack up quite a few more world titles before he’s done.

HE’S Felipe GOT“Preguiça” YOUR BACK! Pena Travis Guesnon

THE PORTUGUESE TERM “PREGUIÇA” ROUGHLY TRANSLATES INTO “LAZY” OR “SLOTH” AND JUST HAPPENS TO BE THE NICKNAME OF ONE OF, IF NOT THE HOTTEST RISING STAR IN JIU-JITSU. If you’ve watched Gracie Barra’s Felipe Pena compete, you’d know that his nickname is far different from his character, as he’s a very lean, technical sensation on the mat who uses a ton of movement to get the better of his opposition. However, as many great stories told of men rising up from meager beginnings, so is the tale of Felipe. The man responsible for giving him his nickname is legendary jiu-jitsu professor Vinicius “Draculino” Magalhães and he did so because upon his initial encounters with Felipe he felt he was lazy and slow from being overweight.

Consequently, this motivated Felipe to train much harder.

While that may sound harsh, it was also Draculino who saw the potential in him and eventually, along with Marcelo Azevedo, awarded the young Brazilian his black belt.

Jason Boulanger

Podio as a brown belt. Beyond those triumphs he shocked the jiu-jitsu community at the 2014 IBJJF World Championships, not just by winning it within his first year at black belt, but also by defeating multi-time champion, Andre Galvao in the final to do so.

Felipe spreads his training time between Gracie Barra in his hometown and with another product of Belo Horizonte, Romulo Barral, at his academy in Northridge, CA. While visiting there we were able to get to know him better with the help of flying triangle sensation, Edwin Najmi. We were treated to a back take clinic (he showed us more moves than we could get in this issue) from a variety of positions. For more information and happenings going on with Felipe, check out his Facebook at www.facebook. com/felipecarsaladepena and follow him on Twitter and Instagram @felipepenabjj.

Before receiving that honor this native son of Belo Horizonte, Brazil, was tearing up the scene by winning and putting on tremendous performances in the World Championships and Copa

Main Achievements: World Champion (2014 black, 2012 brown, 2011 purple – weight & absolute) Copa Podio Champion (2013 brown) South American Champion (2012 brown – weight & absolute, 2011 brown – weight & absolute) Pan American Champion (2012 brown, 2011 purple)

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European Open Champion (2012 brown) Brazilian National Champion (2014 black, weight & absolute; 2012 brown) World Silver Medalist (2012 brown absolute)

Favorite Technique/Position: Open guard & taking the back.

Weight Division: Meio Pesado (Medium Heavy) (88kg/194lbs) Team/Association: Gracie Barra

Brazilian National Silver Medalist (2010 purple)

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TECHNIQUE 58

LEG DRAG TO BACK TAKE

This technique begins with Felipe standing in front of Edwin’s open guard. Felipe slyly sets Edwin up so he gets to a leg drag position. He does this by bringing his right leg forward between Edwin’s legs, stepping outside with his left leg, pushing dwin’s left leg d wn at the knee, and lifts dwin’s right leg over his right leg on top of his thigh simultaneously.

Keeping his right elbow next to his right knee prevents Edwin’s leg from escaping, being able to scoot away or going inverted. Next, Felipe pushes Edwin’s right knee with his left h nd through that gap, grips Edwin’s collar and places his left knee on the mat. This brings a strong reaction from Edwin to escape; he can’t go to his right, so he begins to turtle. Pivoting on his left knee, elipe rotates his foot inward, slides it through the gap between the mat and Edwin, and places his hook inside. Holding Edwin tightly, Felipe pushes off on his posted right foot (like a hip escape) to scoot backward and pull Edwin closer to him. Now he gets seatbelt control, pushes his hips forward to stretch Edwin out and brings his right hook in.

02

The set up

Drag leg

03

01

Start standing in open guard

Secure the leg

Push knee further into gap

Grip collar

Push knee to the mat Knee to elbow Bring elbow inside

04

Drop knee to the mat

REVERSE

Push back of leg forward

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Edwin was carying a 194.5 pound back pack all day long.

05

Slide hook in when partner turtles

REVERSE

Rotate foot inward

06

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Hip away, pulling partner into you

Lock seatbelt

07

Stretch partner out and bring hook over

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TECHNIQUE 60

DLR (DE LA RIVA) TO BACK TAKE

Edwin finds himself in Felipe’s DLR guard with his posture broken thanks to a collar grip. Taking his right foot off the hip/leg, Felipe uses it as a hook behind Edwin’s left knee. ext, he removes the DLR hook and lassoes his leg up, around and inside, between Edwin’s legs. Immediately, Felipe drives his hips through Edwin’s legs by posting his left foot on the mat and dragging his body forward. His right leg remains bent in the air to prevent Edwin from passing, but Felipe doesn’t sit there and quickly transitions to X-guard.

Releasing the collar grip, Felipe now grips near the ankle for a 2-on-1 grip of the leg and extends his legs, stretching Edwin’s base to imbalance him. Next, he brings the leg up and over his head to his right shoulder. Still gripping with his right hand, Felipe releases his left h nd grip and now grabs Edwin’s belt. Felipe pulls the belt downward, punches his right arm upward, releases his left hook, whips it around Edwin’s left leg, onnects the heel of his left foot to his right shin, and pinches his knee down to trap the leg. With his right foot hooking Edwin’s left, he xtends the leg. This allows his left foot to slide in, hook Edwin’s calf and kick Edwin’s leg forward, exposing his back. From here, Felipe’s right hand reaches to grab Edwin’s right shoulder, pull Edwin toward him, lock the seat belt, bring his right hook in, and take the back.

01

Start from De la Riva guard

Pull down on collar

03

04

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REVERSE

02

Hook backside of knee

Control ankle

Lasso leg around and through

REVERSE

Post foot and pull hips underneath

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Next month Edwin shoes us his signature technique.

05

Place foot against hip

Transition to X-guard

REVERSE

06

Change grip from collar to leg 2-on-1 grip

Secure ankle

07

08

Extend legs to stretch out partner

09

Bring leg above opposite shoulder

Grab belt and pull down Punch arm upward

REVERSE

10

Switch the hooks by whipping bottom leg around partners.

Heel to shin

Extend leg Insert hook

Pull leg downward

11 Extend hook

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Bring partner to you Pull shoulder to you

12

Stretch partner out and secure back Get seat belt

Put top hook in

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TECHNIQUE 62

SPIDER COUNTER TO BACK TAKE

Edwin is using his spider guard this time around, but with a few modifications Felipe still finds a way to take the back. From within the spider guard, Felipe grabs Edwin’s pant legs from the back side of the calf, pushes them up and forward, while bringing his hips forward, and pushing Edwin’s calves to the ground to stack him. Next, he brings his right knee over Edwin’s left leg to control it, grips Edwin’s other leg with his right hand pushing it down, grabs the inside of the back of the pants, and lays down to his left side. Felipe has now fallen into the same position as in the previous technique. He whips his leg around Edwin’s, his left heel is connected to his right shin, and he pinches his knee down to trap the leg. With his right foot hooking Edwin’s left, he extends the leg. This allows his left foot to slide in, hook Edwin’s calf and kick Edwin’s leg forward, exposing his back. From here, Felipe’s right hand reaches to grab Edwin’s right shoulder, pull him toward him, lock the seat belt, bring his right hook in, and take the back.

02

Push legs up and forward

01

Start in spider guard

Grip the backside of legs

03

Stack partner

Downward pressure

Hip pressure

Bring hips forward

04

Gaining hip control

Grab the inside of pants Control opposite leg

Drop knee to isolate leg

Tech - Felipe Pena.indd 7

REVERSE

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New Breed p63.indd 1

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TECHNIQUE 64

05

06

Lay down to your side

Switch the hooks

Pull leg downward

Extend leg

Insert hook

Heel to shin

07

Bring partner to you

08

Stretch partner out and secure back Get seat belt

Put top hook in

Extend hook Pull shoulder to you

Tech - Felipe Pena.indd 8

12/16/14 6:17 PM

TAKE YOUR OPPONENT’S BACK

EVERY TIME! The Jiu Jitsu Lab Series#2 DVD “30 WAYS TO ATTACK THE BACK” Matt Baker, One of Jean Jacques Machado’s most decorated Black Belts shows some of the most effe tive tricks to take your opponent’s back.

Back control is the most dominant positon to finish our opponent, and in this series you will effe tively learn how to take your opponent’s back from various positions without the need of Strength or athleticism.

Take Your Opponents Back from: + Closed Guard + Half Guard + Open Guard + Spider Guard + Quarter Guard + Deep Half + Sitting Guard + All Top Positions!

ALSO INCLUDED!

Advanced Sitting Guard recovery and Counter Attacks!

A complete guide to overcome every way your Opponent attempts to fi ht your Sitting Guard!

Answers for: + + + + +

When When When When When

your your your your your

opponent fl ttens you out Opponent Runs Away Opponent Grabs your Ankles Opponent blocks under hooks Opponent Pins your Legs

2 DVDs, over 50 Techniques with alternate angle viewing!

www.jiujitsulabdvd.com Matt Baker DVDs.indd 1

12/16/14 7:38 PM

TECHNIQUE 66

BOW AND ARROW CHOKE - OPTION #1

Now that Felipe has back control on Edwin, in the immortal words of Mortal Kombat, it’s time to “Finish Him!” Felipe reaches over Edwin’s right shoulder, in front of his neck and into his collar with his right hand. His other grip is set underneath Edwin’s left rm, on the opposite lapel and just underneath his right hand. With this option he falls to the side of the choke. Once on the side, if Edwin escapes the bottom hook, no problem, if he doesn’t, then Felipe lets it go, leaving only one hook in. He will then come up top into Edwin’s half guard and bring the knee of his free leg up near Edwin’s head. Next, he sits back, rolling on top of his right leg, then frees it, to bring it up and around Edwin’s right arm, trapping it.

To finish, he’ll stretch his arms and leg out for the choke.

01

03

05

02

Start on the back with lapel grips

Partner escapes bottom hook or release it

Bring your knee to your partner’s head

06

Bring bottom leg back

04

Sit back and roll over leg to free it

Fall to the side of the choke

Go to top half guard

07

Trap arm with leg and stretch out

Leg hook

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TECHNIQUE 68

BOW AND ARROW CHOKE OPTION #2

01

Partner falls to opposite side

Felipe has the same grips as in option #1; however, Edwin begins to defend by falling to the opposite side.

From here, Felipe places his right foot on Edwin’s hip and pushes him downward to create space to finish.

Now he has enough wiggle room to bring his leg over the arm, trap it with his right leg and stretch his arms to finish the choke.

02

Foot goes to hip and pushes downward

REVERSE

03

Tech - Felipe Pena.indd 10

Leg goes over and traps arm

04

Stretch arms and leg to finish

12/16/14 6:18 PM

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TECHNIQUE 70

WRIST LOCK FROM THE BACK

If Edwin decides to fight the choke more Felipe uses a unique wrist lock option to submit him. Felipe gains the same top collar grip as in the previous two techniques, but Edwin grabs at the wrist cuff attempting to break it off. Not wanting to lose the opportunity to finish, Felipe reaches into the inside of Edwin’s defending left hand against his palm with his fingers, bends the wrist back, and pulls the grip off.

Focused on his wrist now, Edwin ignores Felipe’s advancement of position as he brings Edwin to his side; meanwhile, his legs have moved up and around Edwin’s upper torso like a reverse triangle not fully locked. Releasing the collar grip, Felipe brings his right hand over to the top of Edwin’s palm and pushes down to finish.

01

02

Reach into inside of palm

Grabs near the wrist

Partner defends against the choke

Tech - Felipe Pena.indd 11

1/15/15 2:11 PM

Hey, where have you been?

03

Remove your leg and bring your partner to the side

04

Bring free hand on top of partners

Press downward

Leg comes around and over

Close legs

MASTERING THE GUARD PASS AND ITS SUBMISSIONS

by Master Pedro Sauer and Kid Peligro

Now Available in Paperback!

Available at www.bjjmart.com Tech - Felipe Pena.indd 12

12/16/14 6:44 PM

TECHNIQUE 72

REVERSE TRIANGLE CHOKE

01

02

03

The submissions from the back keep coming as Felipe showed us a reverse triangle choke with an armbar combination should your opponent not tap from the choke. Starting on Edwin’s back with seat belt control, Felipe pulls the collar bringing Edwin to the side, turns his hips at an angle, swings his right leg over the top of the shoulder, and locks his legs. From here, Felipe scoots back on his butt to create some space so he can sit up.

Once he sits up he brings Edwin’s arm all the way up, almost behind his own head. He then re-adjusts his hips while simultaneously letting go of the lock, and then re-closes to a triangle, where his right leg is across Edwin, locked behind his left knee, and his left foot is behind Edwin’s butt, so he can’t escape. Squeezing his legs together and pushing his hip forward forces Edwin to tap.

Turn your body at an angle

Starting position with seat belt control

Bring leg over shoulder and close legs

Pull collar across

Release hook

04

Scoot your hips back and sit up Hands on the mat help you scoot

05

Bring your partner’s arm back

REVERSE

Tech - Felipe Pena.indd 13

1/15/15 2:12 PM

For a different take on a similar technique check out page 77.

06

Release lock and readjust to triangle

07

Squeeze legs together and hip forward

Hook behind butt

REVERSE

ARMBAR OPTION

In the event that Edwin doesn’t tap from the triangle, Felipe drives his left rm underneath Edwin’s at the wrist, hugging it. Next, Felipe grabs his own knee, re-straightens his body, laying back, with Edwin’s arm caught behind his armpit and extending it against the hip for the tap.

01

Drive arm underneath wrist

Grab knee to trap

02

03

Secure the arm

Lie back for the tap

Tech - Felipe Pena.indd 14

12/16/14 6:18 PM

74 TECHNIQUE

Tech - Matt Baker.indd 1

12/16/14 4:51 PM

It’s like Backapolooza around here.

7 WAYS TO TAKE THE BACK WITH MATT BAKER Mike Velez

IN JIU-JITSU AND THE HIERARCHY OF POSITIONS, NO POSITION IS MORE DOMINANT THAN HAVING YOUR OPPONENT’S BACK. It’s more dominant than even the mount. Getting to someone’s back opens up lots of possibilities and definitely increases your likelihood of getting the finish. If you were to ask the legendary Marcelo Garcia where he likes to finish from, he’ll quickly answer with “the back!” In a typical tournament getting to the back vaults your point total by four, in a submission only tournament it greatly increases your odds of getting your arm raised. In MMA or on the street in a self-defense situation it puts you in a position to rain down strikes to the head until a choke becomes an option.

Basically, it’s where you want to be in any combative situation.

Matt Baker is a second-degree black belt under the great Jean Jacques Machado. Matt is a No-Gi World Champion, a multi-time American Nationals Gi and No-Gi Champion, a US Open Champion, a NAGA Champion, a Grapplers Quest Champion, a North American Champion, and has made it on the podium at the Pan Ams in five of the last six years, all at black belt. Matt has a relatively simple approach to jiu-jitsu and demonstrates a unique blend of old and new school techniques. Matt’s the owner and head instructor at

the aptly named Bakersfield Jiu-Jitsu Academy in Bakersfield, CA. Matt is set to release his second DVD series titled “The Jiu Jitsu Lab Series Two – 30 Ways To Take The Back.” As the name would imply it’s a fairly complete set of 30 setups to get to your opponent’s back. We got together with Matt recently and he was gracious enough to share with us 7 of the techniques covered in the DVD. You can check it out at: www.jiujitsulabdvd.com.

For me in particular, I was pretty excited during the instruction and while writing this review. Matt and I are both on the wrong side of 40 and the techniques he demonstrates are very effective, yet don’t require extreme athleticism. If you fall under that category then these techniques will only be that more effective. If you’re reading this article in our App you can click on the video for each technique or head over to our website for videos of each technique demonstrated. From reading this article and watching the videos you’ll see Matt’s practical advice on tournament strategy when choosing which tactics to employ. I’ll quit rambling and let you get on to business – enjoy…

BACK TAKE FROM CLOSED GUARD

Matt’s first example of a back take is one that can be done after just a few classes as a white belt. Despite it’s simplicity it can be very effective. It’s one of those things that you sometimes forget about as the years roll by. In the hands of an upper belt this one is that much more effective.

01

Tech - Matt Baker.indd 2

Matt has Dale in his closed guard. He pinches with his knees to control more of Dale’s body.

Matt controls Dale’s sleeves at the cuffs.

02

Matt shifts his grips to double up on one arm with the same “C-Clamp” style grip as before.

1/15/15 2:13 PM

TECHNIQUE 76

Once the double grip is secure, Matt moves Dale’s arm just slightly to his right so that his hand is to the right of Matt’s centerline. On this step it’s important not to pull too far. This will give your opponent a clue of what’s next.

03

06

09

Tech - Matt Baker.indd 3

Here, Matt opens his guard, hips out, and then quickly pinches his knees around Dale.

Matt pulls Dale up toward himself with his legs, while at the same time dragging his arm across to your his right side. This brings Dale’s right shoulder down and opens the opportunity to get to the back.

04

07

While Matt is hipping out and pinching, he also shoots his left arm deeper underneath Dale’s left arm so the crook of Matt’s elbow is at Dale’s armpit.

Once the opponent is over, Matt can put both bottom hooks in and switch his grips to a choke control.

05

08

Matt maintains the grip with his right hand and brings his left hand over, in his opponent’s left armpit.

With control of both of his opponent’s arms, Matt continues the hip out adjustment until his opponent tips over.

Key Points Can’t stress it enough, in Step 3 DON’T pull your opponent’s arm too far at first, this will give it away.

Instead, get your double grip, let him move his arm and resist a bit.

When he’s done pulling, place it just past the centerline of your body, and maybe you keep it there.

Maybe you pull it up a bit to get him thinking an armbar may be coming. Let him pull it back down in to the proper position you want.

1/15/15 2:13 PM

This is one you be dying to try the next time you’re on somebody’s back.

TRIANGLE CHOKE FROM BACK COUNTER

When Matt showed us this one we were all instantly excited. This was one of those techniques that is definitely not what your opponent is expecting and is applicable once again at all levels.

01 02

04

Tech - Matt Baker.indd 4

The move starts off with you on your opponent’s back. This is a common position and someone good at protecting the neck can be very frustrating. Matt has a simple collar choke and Dale’s defending with both hands on Matt’s arm.

Matt brings his right leg up over his opponent’s shoulder, now Matt has three limbs in the mix versus two. Quickly, Matt grabs his own right leg near the ankle with his left hand.

Next, Matt hips back a little bit with some help from his left foot on the mat. This helps to tighten up the triangle.

05

While still holding the leg, Matt brings his left leg over his right ankle to lock up the triangle. Only then does he let go of his leg with his left hand.

03

06

Once he has a good grip of his leg and it’s tight he lets go of his right grip, drops to that side and posts with his right elbow.

With the triangle locked up, Matt hips back a bit more to finish the choke. If your opponent is really tough and doesn’t want to give it up bring both your hands to his elbow and pull it back and to your right. The combination of the choke and the pressure on the shoulder is sure to finish even the toughest opponent.

1/15/15 2:14 PM

TECHNIQUE 78

DEEP HALF ANACONDA TO BACK

This is a technique that may not work as designed with less experienced opponents. It’s sort of a counter to a counter. Meaning, if your opponent isn’t aware of the typical escape he won’t fall into the trap you’re setting for him. The “anaconda” part of the technique is not a choke; it’s the hold that you’ll place on his legs as he’s attempting to pass your deep half guard.

01 02

Matt starts off with Dale in his deep half.

The most important part of this technique is right here. Matt grabs Dale’s right pant leg at the cuff.

Having this leg stuck causes the moves necessary from his opponent to make this technique happen.

04

03

The grip of the pant leg will frustrate his opponent and most likely cause him to perform a crescent kick back to get to a reverse half guard rather than stay in deep. Through this, Matt continues to hang on to Dale’s pant leg.

05

The point of bringing the hand up was so that Matt could slow Dale down as he attempts to bring his left leg back to the starting position. Matt’s outstretched hand blocks the leg.

By maintaining the grip at this point his opponent will look to swing his left leg back in hopes of loosening the grip and eventually freeing his trapped leg.

When Matt senses this movement is coming he lets go of the grip and brings his hand between Dale’s legs.

Tech - Matt Baker.indd 5

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TECHNIQUE 80

06

With Dale’s leg blocked just for a moment, Matt acts quickly, open his legs up and wraps them around both Dale’s legs.

Ideally, Matt wants to be able to “figure four” his legs together and pinch his knees to keep Dale trapped.

07

Matt brings the attention of his right hand to his opponent’s right triceps, gripping the sleeve and pushing that arm down and away.

Matt will adjust to the figure-four if he needs to.

08

Next, Matt opens up his legs, hips back, and then quickly gets his hooks in, bottom first, then top.

09 Matt Immediately brings his left arm under Dale’s left arm, and his right arm over the shoulder for an over/under control and complete control of Dale’s back.

Tech - Matt Baker.indd 6

12/16/14 4:53 PM

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TECHNIQUE 82

EXTENDED GUILLOTINE FROM BACK ESCAPE

This is a cool finish you can get that feeds off your opponent going for a common escape/submission attempt when you have his back. You could bait him into this one by leaving that right arm a little loose, give him the opportunity to get your hand away from his collar and he may see the opportunity open up that feeds him into this submission.

01 02

Tech - Matt Baker.indd 7

Matt has Dale’s back, hooks in, and is fighting for the choke. Dale is about to get a hold of Matt’s right arm with two hands.

Dale straightens out Matt’s arm before bringing the arm over to the left side of his head and applying pressure downward for a straight armbar.

03

Matt uses his left arm, which is underneath his opponent’s left arm to secure his own right arm just below the elbow.

1/15/15 2:14 PM

Watch that arm just incase.

04 Now, Matt leans to his right a little bit and removes his left hook then places his foot under his opponent’s left leg and hooks it with the top of his foot, hooking the leg. This limits Dale’s mobility so that he can only turn to his right.

05

06

Tech - Matt Baker.indd 8

With nowhere else to go, Dale turns to his right to turtle up. Matt allows him to turn, and when both Dale’s knees are on the mat, Matt brings his left foot underneath Dale’s right ankle, effectively locking this leg down.

As Matt is locking down the leg he brings his left hand underneath Dale’s right side to grab his own forearm; the higher up the forearm the better.

07

To finish, Matt stretches out the captured leg, pinches his elbows together and thrusts his hips forward to finish with an extended guillotine.

12/16/14 4:53 PM

TECHNIQUE 84

KNEE ON BELLY TO BACK WITH FINISH

During the entire interview with Matt this one was probably the technique I thought I could incorporate into my game immediately. In fact the next morning I got this finish during sparring with a pretty good purple belt. It’s simple, effective and gives you some options during a tournament.

01

Matt starts in a good spot with knee on belly.

He grabs his opponent’s nearside lapel with both hands.

02

Matt wants his opponent to turn away a bit so he’ll pressure with his hips to drive him away.

03 At this point Matt can put a tremendous amount of pressure down on his opponent and it’s not completely obvious what he’s going for. This causes the opponent to keep his arms in tight.

04

Tech - Matt Baker.indd 9

Matt drops his right arm down to “loop” his arm over and around his opponent’s head. As he begins this process he brings his right knee behind Dale’s head.

1/15/15 2:15 PM

Are those the keys to the kingdom? Possibly.

05

With his knee behind his opponent’s head and the arm more than half way over, Matt switches the grip of his right hand from thumb down to thumb up on Dale’s left side lapel.

06

With the new grip in place Matt secures the hold by getting his right bicep behind Dale’s head to keep everything tight.

08

Ideally, Matt wants to underhook the left knee, but a firm grasp of the pant leg at the knee will also do. With a hold of the knee, Matt leans back to his right, pulls on the right grip while pinching his knees and pushes forward with his hips for the bow and arrow finish.

Tech - Matt Baker.indd 10

07

Matt brings his left knee up against his opponent’s left side while reaching over for the left knee.

Key Points With any new technique it’s a good idea to drill with a partner. For this one the most difficult part is going to be maintaining a hold of the collar while being able to switch your grip from thumb down to thumb up. So get with a partner and practice this technique and see what adjustments you can make to make it easier on yourself.

After Step 6 Matt has two choices. If he’s down on points and it’s near the end of a match he can go for the back.

He would do this by bringing his left leg over Dale, sitting back, pulling Dale with him, and bringing the other leg over, getting the hooks in place for the points.

He still has a solid grip of the collar and can go for a different finish from there. Otherwise he can proceed to step 7 and go for the finish.

12/16/14 4:56 PM

TECHNIQUE 86

BASEBALL PASS COUNTER TO THE BACK

This technique takes place when your opponent starts in half guard and goes for a knee slice or baseball pass.

At the point that his knee is over and all you have left is a hold of his foot, this is considered “quarter guard.”

That’s where this one starts.

01

Dale is in Matt’s quarter guard and is looking to pass, all Matt has left is a hold of his foot between his knees.

02

Dale has a hold of Matt’s right arm at the cuff and is pulling on his arm to keep him from posting to his elbow. Dale is also putting pressure on Matt’s right shoulder to try and keep him flat. Matt counters the grip of his hand by rotating it out to get a C-clamp grip of Dale’s right sleeve at the cuff.

04

Matt brings his left hand just to the back of Dale’s right hip.

05

03

Instead of pulling on Dale’s arm with his grip, using his arm, Matt uses his entire body to move his head back. Moving back like this extends Dale’s arm.

Maintaining his right hand grip, Matt bumps Dale hard with his left knee pushing him forward. Dale only has one hand to post out with.

REVERSE

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BJJ Tour.indd 1

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TECHNIQUE 88

06

08

Matt quickly gets to his side, then to his knees and reaches over and around Dale with his left hand to bring his palm down against the inside of Dale’s thigh.

Matt brings his bottom hook over and in front of Dale’s right side first.

07

09

Matt uses his left-hand hook of Dale’s thigh to pull back, while at the same time hipping backward. This causes Dale to fall back to his right side.

Next, Matt replaces his left arm with his leg to get the second hook.

10 Finally, Matt can adjust his grips with an over-under hold of Dale’s arm, or adjust for the seatbelt and control the back.

Tech - Matt Baker.indd 12

12/16/14 4:57 PM

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TECHNIQUE 90

QUARTER GUARD COUNTER TO BACK

Matt calls this one his Quarter Guard Top Koala Step Around to Back. Yup, way too long to title as such. It’s actually a technique that’s possible from the passing position from the previous technique. This quarter guard hold happens a lot in tournaments, especially if the person on bottom is up on points.

01

Matt’s attempting to pass Dale’s quarter guard, but Dale has a good hold of the foot and Matt’s stuck.

As Dale did before, Matt wants to control the nearside arm. Matt grips the left arm at the sleeve.

02

03

Matt grips Dale’s gi at the right shoulder and pushes Dale down so he’s flat on the mat and can’t get to his side.

To keep Dale from doing the previous technique, Matt brings his right knee up and anchors his right elbow over his thigh. This creates a structure that has a lot of strength and can keep Dale from pulling the arm away.

04 Matt is careful not to rest his weight on top of his Dale. If his opponent can adjust quickly he might be able to take Matt over for a reverse. So, he shifts his weight away from Dale until he’s ready to move to the next step.

Tech - Matt Baker.indd 13

05 At this point Matt’s goal is to get his foot free. So, his first attempt at this is to bring his left knee over and on top of Dale on the stomach, just below the ribs, while pulling back on the grip of the gi. This pressure on the sternum will sometimes cause your opponent to release the foot simply to release the pressure and let you pass.

1/15/15 2:16 PM

Matt’s going to save the “Hair Gel” submissions for another article.

06

Key Points

If the previous step doesn’t work, Matt steps his right foot closer to his opponent’s head, pulls on the arm and stands while picking up his opponent to a seated position with the left grip.

If, at step 5, your opponent’s legs open up and you can free your foot then bring it to his left side while maintaining pressure to a knee on belly posture.

This will get you points for the pass along with the knee on belly position.

REVERSE

07

Matt brings his right hand over and around the left side of Dale’s head, bringing Dale’s arm along with him and steps his right foot over to the right of Dale.

08

Matt falls back bringing his opponent with him.

09 Thanks to the foot between Dale’s legs, Matt’s already got a hook in so he brings his right foot over to be the second hook.

At this point, Matt has the back and is ready to go for a choke.

Tech - Matt Baker.indd 14

12/16/14 4:58 PM

92 GEAR LAB

Fuji Sports

SUPARATIO GI www.fujisports.com

Travis Guesnon

ANCIENT SAMURAI WARRIORS WORE AMAZING LOOKING ARMOR AND HAD LIGHTWEIGHT WEAPONS IN THEIR ARSENAL TO LITERALLY CUT UP THEIR ADVERSARIES. Fuji’s newest model in its Summit Series Line is the Suparaito, which means “Super Light” and it certainly is just that with a stylistic look, yet is durable for battle after battle while you’re slicing through your opponent’s guards. It’s an ultra lightweight gi, so if you’re a serious competitor, want to only cut a few pounds, or you typically train in a hot environment, this may be a gi you want to check out.

Pants

Material used for the pants is 100% cotton rip stop that incorporates triple reinforced stitching, which provides great durability against any menacing grip. This really helps, considering that the pants are very thin. If you decide to purchase the white gi, you may give your teammates more of a show than just your cartwheel pass to armbar, so be mindful of what you wear underneath and don’t sport your favorite Underoos with all the super heroes on them.

A long bungee cord/ rope drawstring that has enough slack for either single or double knots runs through four belt loops. There’s only one logo on the bottom right leg and the same trim on the jacket runs inside the cuffs near the ankles.

Gear Lab - Fuji Gi.indd 1

12/16/14 4:29 PM

Travis really needs to cheer up.

Jacket(s)

A 100% cotton lightweight pearl weave makes up the jacket. While most of the stitching is done in contrasting colors, there is some that is done in either white or blue dependent upon which color you purchase. The triple reinforced collar is stiffer than most lightweight gis and does a fine job making the jacket not so loose; all in all making it harder for your opponent to hold onto. Thanks to the extra amount of stitching, it should hold up for some time. Branding is very visible, with trim that has the gi name in English and Japanese Kanji, running along the outside bottom and inside of the collar and cuffs near the wrist. Embroidered logos are few in number, with one on the left rm, another on the bottom left nd a third on the upper back portion like most Fuji gis. The jacket is very sleek in appearance.

A

Gear Lab - Fuji Gi.indd 2

E

B

F

A 62” B 30” C 21.5” D 6.5” E 21.5” F 37” G 8.75”

After 3 washes at 40º C

C Brand New(420)

Fit and Feel

I’m 5’10”, somewhere in the 165-169 lbs range right now and I tried on an A2. While the sleeve length, sizing and inside feel of the material of the jacket worked out great for me, I found the armpit and shoulder areas to be a tad bit snug. It’s a tapered fit, so if you have a large chest or a wide back it may hug you more than you’d like. What this does (at least for me) is crimp the area between the collar and the arms on both sides. Pant length was spot on for me as the cuffs neither draped onto my feet nor were so high that I looked like a martial arts Urkel. A nice snug fit was provided thanks to the drawstring system that kept the pants perfectly in place and the gusset area provided an adequate amount of space by neither riding up nor being extremely baggy.

D

A 61” B 29.5” C 21.25” D 6.25” E 21” F 36” G 8.25”

G

12/16/14 4:30 PM

GEAR LAB 94

Rolling With It

Overall, the performance of the Suparatio was very impressive. I was able to move very fluidly, as it felt like I wasn’t wearing much of anything. This also allowed me a lot of breathability and the gi proved to be very durable despite being so lightweight. The issue I mentioned about the jacket being somewhat snug didn’t inhibit my movement at all; especially once I built up a decent sweat. That doesn’t mean the sleeves stretched like crazy (as I’ve dealt with in some gi models in the past); on the contrary, the fit stayed the same and worked in my favor because there was no extra slack for my sparring partners to grab.

HIGHLIGHTS AND SPECS Available in 7 sizes, A0 up to A6.

IBJJF approved and in two colors: white with navy stitching or blue with neon green stitching.

A2 weighs 2.85 lbs total (Jacket 1.9 lbs, 0.95 lbs).

Verdict This is definitely a must have for your on the mat arsenal.

PERORMANCE: VALUE: OVERALL:

CONCLUSION

Fuji Sport’s Suparatio is a solid buy considering the quality design, look, feel, construction, and cost. It retails for roughly around $134.00 and at that price point you’re getting amazing “bang for your buck,” as this is a top notch gi. Purchases can be made either from www.fujisports.com or www.bjjwarehouse.com.

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12/16/14 4:30 PM

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12/16/14 6:52 PM

96 HOW-TO

INTANGIBLE JIU JITSU Matt Corley with Bernardo Faria and Stephan Kesting

A MORE CONCEPTUAL APPROACH TO LEARNING AND PRACTICING JIU-JITSU HAS COME INTO VOGUE IN RECENT YEARS. Nic Gregoriades and Kit Dale released Beyond Technique (www.gobeyondtechnique. com), a DVD that focuses on fundamental concepts that can be applied to all aspects of your game. Before Nic and Kit stepped onto the mat, Rickson Gracie was known for his “invisible” jiu-jitsu.

Rickson’s principles focused on weight distribution and maintaining a connection with an opponent. In Issues 19 and 28, Henry Akins discussed some of those philosophies that Rickson taught him.

In this article we’re going to stay with the conceptual approach, but instead of focusing on strength, conditioning, skills and/or positioning, we’ll be looking at other traits that can be key to success on the mats. These qualities are: patience, creativity, discipline and spatial awareness. Our experts: Chris Hauter (@magikimono), Stephan Kesting, Bernardo Faria and Nic Gregoriades have all contributed their perspectives on why these qualities are essential for your development as a complete jiu-jiteiro.

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12/16/14 5:06 PM

That’s Stephan Kesting on the left, not Sun Tzu, sorry for any confusion.

PATIENCE

“Steady as the mountain” Sun Tzu, The Art of War Whether we are competitors, instructors or hobbyists, patience is a characteristic that we should all develop. In the words of Bernardo Faria, “I think patience is really important in many aspects. Patience is important during the competition, because many times when you are competing you have to have patience to wait for the right opportunity during the fight to apply your best positions. You have to wait for the right moment to do your technique, so you have to be patient. In your career, you have to have a lot of patience. Things are not always going to happen exactly as you wanted or as you planned, and you have to keep going, keep working hard and wait for your moment. This can apply for all aspects of life as well, in life to succeed

we need to be patient, nothing happens overnight, everything takes a lot of time and a lot of hard work.”

Stephan expands further on the commitment that is required for those that train in BJJ, “Patience may be a virtue in the rest of life, but in BJJ it is an absolute necessity. This is an art where it takes 8 to 12 years for the average person to achieve their black belt, which is about 3 times longer than at most McDojos. Yes, you can have quick breakthroughs in this art from time to time (especially if you have good instruction), but the good stuff takes years of work, and that both requires and builds incredible patience.”

CREATIVITY

“If you always put limits on everything you do…it will spread into your work and life. There are no limits. There are only plateaus…you must go beyond them.” Bruce Lee Jiu-jitsu is one of the few sports that actively encourages creativity and experimentation throughout your lifetime as a practitioner. Robson Moura is fond of saying that jiujitsu is endless, and without imagination, you’ll have a hard time keeping up with the infinite problems and solutions that are revealed on the mat.

Bernardo explains further, “Creativity is very important in BJJ, because at a certain point you will see that there are a bunch of positions and details that you developed yourself, which you invented for yourself, so it means that you have to have the creativity to (further) develop these positions and details.

In my case, my first teacher taught me one type of half

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guard, the half-guard going to the single leg.

The deep-half guard that I use I invented, so I needed to have creativity to develop these techniques and put it to work.”

Stephan makes his point by comparing jiu-jitsu directly to another combat sport, in this case, boxing. “I once wrote a controversial article about why BJJ was better than boxing,” he says, “The core of my argument was that after you learn the basic punches of boxing, there really isn’t that much that’s going to surprise you. Yes, you can continue to refine footwork, combinations and strategies for years, but it’s unlikely that you’ll see something completely new,

something you’ve never seen before. BJJ is not like that at all: I’ve been a black belt for 8 years, and I’m still running into techniques that are completely new to me. That’s because this art

provides an amazing blank canvas for some incredibly creative people to work their magic on. BJJ will keep evolving forever because of this creativity.”

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HOW-TO 98

DISCIPLINE

“It’s not the work that’s hard, it’s the discipline.” Unknown For me, discipline may be the hardest trait to cultivate. Most of jiu-jitsu is fun, but what separates the world champion from the rest is often their ability to adhere to a lifestyle that focuses on one thing, jiu-jitsu. Every action must be weighed against the benefits and consequences of undertaking it.

As a world-class competitor, Bernardo knows the level of discipline needed to succeed at the highest level, “Discipline is probably the most important aspect for a high level athlete in BJJ. If you don’t have discipline you will have a very, very small chance to succeed. Discipline is the key to succeed, you have to create a routine of hard training, good rest, eating healthy, and not partying. If you don’t have discipline you will not be able to follow this tough routine and it is gonna be very hard to succeed as an athlete.

So, definitely discipline is the most important thing at someone’s career.”

Maybe you’re not going to be a world champion and that’s ok. Stephan elaborates on how he feels dedication to martial arts and jiu-jitsu in

particular, will help you in your every day life. “Even if you’re training every day of the week, you’re probably still spending the vast majority of your time outside the dojo. Therefore, what you take with you off the mats, into your ‘regular’ life, is actually more important than the skills you’re developing on the mats. Martial arts are a microcosm of the real world.

You get beat down and crushed, but also celebrate many small victories along the way. The bottom line is that we don’t train because it’s easy: we train because it’s hard! Let’s say you’re rolling in jiu-jitsu class and you get mounted by some big, strong dude. It’s a terrible position, but you don’t give up and you don’t panic. You know what you need to do: keep your arms in, protect your neck, establish defensive posture, work for the escape and stay alert in case your opponent makes a mistake and gives you a way out. Training through bad situations develops emotional resilience (i.e. not freaking out) and self-discipline (i.e. making a plan and following it under pressure).

These are important skills on the mat, but even more so in real life.”

BODY AWARENESS

“Your level of somatic awareness is one of the most important determining factors in the quality of your jiu-jitsu. The more you know about your body’s capabilities and the more willing you are to explore its limitations, the better your jiu-jitsu will be.”

Nicolas Gregoriades Improved coordination is crucial for quality of life for numerous reasons. Recent studies have shown that exercising and resistance training can reverse some of the inevitable physical decline that is experienced as we age. Stephan adds his own observations, “I have watched clumsy, uncoordinated and stiff people make huge improvements after they started training in martial arts and BJJ in particular. How many of us are glued to a desk and a computer all day - the chance to roll, fight, struggle and (occasionally) conquer our opponents is an amazing opportunity to develop not only fitness, but also improve our kinesthetic intelligence.”

WRAPPING IT UP

The intangibles of jiu-jitsu: patience, creativity, discipline and body awareness are omnipresent on the mat and off it. Your goal may be getting in shape, having some fun or becoming a world champion, but regardless, remembering the intangibles will have a very real effect on your growth in jiu-jitsu, and more importantly, as a person. A special thank you to Bernardo Faria (@bernardofariabjj) for his insight on how these attributes are used by a world champion and to Stephan Kesting (www. grapplearts.com) for showing us how these concepts apply to the rest of us.

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12/18/14 8:38 AM

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12/16/14 7:12 PM

100 FEATURE

2014 XIX US OPEN Mike Velez

IN COLLEGE FOOTBALL THEY CALL THE ROSE BOWL “THE GRANDDADDY OF THEM ALL” BECAUSE IT’S THE OLDEST OF THE BOWL GAMES. If jiu-jitsu in the United States had an equivalent title, the “Granddaddy” would be the US Open. This year’s 2014 running of the US Open marked its 19th year. The US Open takes place in the small seaside town of Santa Cruz, California,

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about 50 miles south of San Francisco. The area has become a hotbed of jiu-jitsu as of late, with the likes of Ralph Gracie, Dave Camarillo, Carley Gracie, Caio Terra and many others having schools in the area. The 2014 US Open drew more than 1,200 combatants to the Kaiser Permanente Arena in downtown Santa Cruz.

12/16/14 4:43 PM

Yup, those X’s and I mean it’s the 19th running.

FIRST CLASS

That’s the term that comes to mind after spending two days at the Open. The entire event was broadcast live over the Internet at www.bjjtour. com with multiple camera locations, live commentary, interviews and results.

Match-by-match commentary was handled by the Inside BJJ Podcast crew; Tim, Matt and Ernest. If you’ve never heard these guys before, it’s well worth your time checking them out (www.insidebjj. com). All of the mats were equipped with Tournament 360 scoring, which meant a scoreboard for both the fighters and the spectators so they could keep track of things. Many of the referees were recognizable figures with countless years of experience. Along with medals, many winners were awarded with a certificate to proudly display their accomplishments at this acclaimed event. Who says you need to either be in Southern California or Brazil for Acai, Poke Bowls and Brazilian BBQ? Not this guy, all three were on hand for the full Brazilian jiu-jitsu tournament experience.

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FEATURE 102

PUTTING IT ALL TOGETHER

It takes someone with tremendous will and fortitude to foster and continue to grow an event for so long. The man at the helm of the US Open is Claudio Franca. Claudio is a fifth deg ee black belt under Master Francisco Mansor, as well as a black belt in Judo. Claudio moved to the United States in 1995 and immediately began teaching. Back in Brazil, Claudio, along with two friends Joe Moreira and Marcus Vinicius, had hosted one of the top tournaments during the late 80’s and early 90’s called Copa Atlantico Sul. With his past experience he launched the US Open in 1996. Back then, the first tournament drew about 150 competitors, but it was enough to build the Open. Today, thanks to Claudio’s stewardship of the event, it’s one of the world’s premiere jiu-jitsu tournaments.

Day 1

Day one kicked off early with competition starting at 9AM sharp. The kids went first. It was amazing to see the level of skill exhibited by some of these youngsters.

The talent pool out there continues to get better and better. When the kids were done, the adult blue belts started off the afternoon, followed by the brown belts. Competition went on until the early evening with adult open divisions kicking off around 7:30.

Day 2

Day two was reserved for the adults with the masters black belts going first. This was the perfect segue into the purple belts. Lunchtime meant the adult black belts were on display. After the black belts the white belts took over to finish off the day. In between divisions the adult open classes, black and purple belts, took place.

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12/16/14 4:43 PM

We’ll definitely be back next year!

RESULTS

Team Points Totals Kids

The Kids overall points crown went to Coalition 95, followed

by Checkmat and then Guerrilla Jiu-Jitsu.

Juvenile

Once again, it was Coalition 95 with the overall win and four other schools sharing second place; Mixed Grappling Arts, Nova Geracao Davis, Ricardo Barros BJJ-Barra Brothers and Synergy BJJ.

Female

Ralph Gracie Jiu-Jitsu took first behind the on-hand coaching of Ralph himself and Kurt Osiander.

Second place went to Peninsula BJJ and Crosley Gracie Team.

Adult Male

Again, Ralph Gracie Jiu-Jitsu took first place with an extremely strong showing in the adult male category. Second place went to Coalition 95 followed up by Caio Terra Association.

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12/16/14 7:20 PM

104 MIND GAMES

JIU-JITSU MATH THE PART-TIME GRAPPLER EQUATION Marshal D. Carper

ONE SPECIAL ASPECT OF THE JIU-JITSU COMMUNITY—AND THERE ARE SEVERAL—IS THAT EVEN THE NEWEST WHITE BELT CAN INTERACT DIRECTLY WITH THE BIGGEST NAMES IN THE SPORT. Our heroes run welcoming gyms. They travel the world to host open seminars. They compete in tournaments and sit casually in the general population bleachers as they wait for their matches to start. The people we look up to and admire are accessible, which makes it feel like we are all a part of the same community.

As good as this is for the community, the blurring of the line between the professional and the hobbyist can actually poison your enjoyment of jiu-jitsu, especially if you have a family and a demanding career outside the gym. In this case, when you start to compare yourself to a professional grappler, you can feel inadequate, that you aren’t progressing fast enough or that you’re actually inferior. You may even begin to think you’re wasting your time and the time of your training partners on the mat.

Let’s do some math Even now, jiu-jiteiros marvel that B.J. Penn earned his black belt in just three years. If Penn trained 5 days a week for 6 hours a day on average, he would spend 30 hours in the gym a week. With about 52 weeks in a year, that’s about 1560 hours of mat time for a year of training or 4680 hours over 3 years.

If you are a part-time grappler who trains 3 times a week for 2 hours at a time, you will

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accumulate 6 hours of training in the same window that Penn would accumulate 30.

That’s 936 hours in 3 years, a difference of 3744 training hours between you and Penn.

While you may not have aspirations of being the next B.J. Penn, you are likely to run into professional grapplers at nearly all levels at your gym and at tournaments, and these experiences can derail your motivation for training. At the IBJJF level,

we are seeing that the majority of gold medalists are full-time grapplers, even at the blue belt level. They may not be living off sponsorships and seminars, but they have the resources to focus exclusively on training. When you’re punching in for work, they’re training. When you’re running the kids to soccer practice, they’re training.

When you take a night off for date night, they’re training.

12/16/14 5:07 PM

That’s a whole lot of hours!

PROFESSIONAL 5 6 30 52 1560 3 4680 Days X Hours = Hours X Weeks = Hrs/Yr X Years = Hours HOBBYIST 3 2 6 52 312 3 936 Days X Hours = Hours X Weeks = Hrs/Yr X Years = Hours enjoyment of the sport. The passion of the community can quickly sweep you away and make you feel like you, too, should be training all day, every day.

When you’ve spent 5 years working your way to purple belt and a 2-year blue belt (who trains full-time) beats you up and down the mat, your natural reaction is to criticize yourself. A torrent of negative feelings will surge through you with every submission and those feelings will only get worse when you watch the YouTube highlight for the newest rising star.

Your jiu-jitsu is your jiu-jitsu.

You are not B.J. Penn, You are not Keenan Cornelius. You

are not Marcelo Garcia. And that’s okay. You will advance at your own pace. You will earn your next belt when the time comes. You do not need to be a world champion competitor to enjoy the sport or to make a difference within it.

The spotlight shines on our heroes. We admire their technique and aspire to be like them. Our adoration for someone else’s ability, however, should not come at the expense of our own

You don’t have to make jiu-jitsu the most important thing in your life. Your family matters, and so does your job. Maybe you like to go hiking when the weather is nice or you occasionally skip out of training on Saturday to hit a Magic: The Gathering tournament.

That’s perfectly fine. You’re still a contributing member of the jiu-jitsu community; you still support the sport. You don’t need to be the next Marcelo Garcia to make a difference.

Your only goal should be to become the best “you” possible and to inch a little closer to that ideal with each training session.

Making THE TIME Sometimes seeing the realities of jiu-jitsu math is not enough to keep you from falling into the trap of unfairly comparing yourself to a jiu-jiteiro who can train much more than you. To protect your love for jiu-jitsu, adopt these 4 strategies:

1.

Set goals that are dependent on you, rather than on your training partners. For example, the goal, “Tap out Mike because he always beats me up!” puts your success or failure in Mike’s hands. Instead, make your goal something like, “Get 50 repetitions on my brabo choke escape because Mike always catches me with it!”

2.

Appreciate your time away

3.

from jiu-jitsu. If you can only train 2 or 3 times a week, you’re in the majority of grapplers. If you’re missing training because you have family obligations, focus on enjoying those other aspects of your life so you can teach yourself the importance of balance. If you can do this, you will be on the mat for the long haul.

Befriend your fellow part-

That’s a good goal, so don’t let anyone make you feel like less of a grappler simply because you can only train part-time.

time grapplers so you have a support network of peers who are facing challenges similar to yours. This doesn’t mean you should not be friends with the more active grapplers, but spending time with people more like you can help you keep things in perspective.

4.

When you’re at the gym, train!

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Talk less and drill more. Work hard to get your repetitions in and make the most of your rolls by trying to use the techniques you’re covering in class even if they might fail, and stay after for a few extra rounds of rolling if your instructor allows it.

12/16/14 5:07 PM

106 FEATURE

FIVE GRAPP North American Invitational Championship IF YOU’VE NEVER HAD THE OPPORTUNITY TO COMPETE IN A FIVE EVENT, YOU’RE MISSING OUT. The tournaments are as organized and coordinated as any event you’ll find. Divisions start on time, match ups for the kid’s divisions are reasonable and the level of competition is very high across all belt levels for men and women.

During the 2014 tournament season, FIVE held 10 events across North America, visiting California, Nevada, Oregon, Illinois, Ontario, Texas, and Florida. The events drew thousands of competitors from across the world, including competitors of

Event - FIVE Grappling.indd 1

the highest level such as: Rafael Lovato, Jr., Keenan Cornelius, Joao Assis, Yuri Simoes, Garry Tonon, James Puopolo, and Clark Gracie.

On November 8th, FIVE Grappling held their inaugural North American Invitational Championship (NAIC) in Miami on the campus of Florida International University.

The tournament was a veritable “who’s who” of grapplers from across the globe and included everyone from professional MMA fighters to IBJJF world champions to ADCC champions. Roberto ‘Cyborg’

Abreu, Marcus Almeida Buchecha, Leo Nogueira, and Bruno Malfacine were there supporting the event.

Medals weren’t the only things on the line this year, either. Athletes from blue belt up to black belt were eligible for cash prizes. The winners of the absolute divisions for men and women, gi and nogi were awarded cash sponsorships, free tournament registrations for a year and FIVE swag. The kids were also included, as they competed for tournament sponsorships and swag (free stuff) as well.

12/16/14 4:32 PM

SWAG used to stand for (Stuff We All Get).

The Rules

There are slight differences in the breakdown of divisions that are based on weight, age and experience. Weight classes are broken down into 7 divisions for men and 5 for women.

The heaviest divisions start at 210 pounds and 170 pounds, respectively. Competitors are allowed to weigh-in at any time on the day of the event and may weigh in without their gi on. FIVE has also condensed the age brackets for adults with a single division for women and just 3 for men. The divisions for men are: 18 – 29 years old, 30 – 39 years old and 40+. FIVE has deviated from the traditional belt divisions for no-gi competitors and has 4 divisions that cover athletes with less than a year’s experience up to the experts.

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Matt Corley

Mike Colimbas & Matt Corley

Rounds, submissions allowed and scoring are also a little different than what you may be used to. The length of each match is the same for all adults, regardless of age and/or gender, and the matches are 6 minutes each. I talked to several competitors about the match length and the overwhelming consensus was positive. When coupled with the no advantages rule, most matches had a much quicker pace and the action was sustained throughout each match. Competitors were also able to successfully compete in multiple divisions (I saw several competitors compete at weight and absolute in both the gi and no-gi) on the same day, a rarity at the higher belt levels in other organizations. Submissions allowed were fairly consistent with other organizations, with the notable exceptions that wrist locks are allowed at all levels and knee bars are allowed at purple and above. Last, but not least, FIVE has instituted a rule to discourage double guard pulls, therefore, whomever controls the top position first gets 2 points.

12/16/14 4:32 PM

FEATURE 108

The Competition Marcel Goncalves catches Clark Gracie in an armbar.

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The long-term success of FIVE is going to depend on several factors; some of which are under their control and others that they can only influence and hope for the best. As a fan of jiu-jitsu, even tournaments, I appreciated and noticed that the rule changes did a good job of improving the pace of the matches.

The elimination of advantages, and the fact that submission attempts would be a deciding factor in draws, meant that everyone was active and working.

FIVE streamed all the finals matches live and for free, so the fans across the world could see the fights as they were happening. The fan-friendly atmosphere unquestionably set NAIC apart from other

high-level tournaments. FIVE’s YouTube page is also full of matches from all of their tournaments.

Whether or not FIVE is seen as an equal to the IBJJF is largely dependent upon their ability to consistently hold tournaments with the highest level of competition and demonstrate that their tournaments are as prestigious as any other. At a glance they’re certainly on the right track. Half of the black belt competitors in the gi division were previous medalists at the IBJJF Pan Ams and/or Worlds, most of them having done so multiple times.

12/16/14 4:32 PM

FIVE looks to be even better in 2015.

To better illustrate the competition, let’s look at the podium winners of the absolute divisions at the black belt level in the gi: James Puopolo (gold), Jordan Hayman (silver) and Ricardo Rezende (bronze). Puopolo and Hayman also met at weight with Hayman winning.

Puopolo is a staple on the competition circuit with gold medal performances at the highest level, including Pan Ams, Worlds and American

Nationals. Hayman and Rezende are names that you may not be as familiar with, but don’t be surprised if you read about them again.

Hayman found his way to the podium multiple times at Worlds as a purple belt and Rezende has medaled at multiple Pans and Worlds.

The podium winners for the absolute expert no-gi division included: Joao Assis (gold), Valdir Araujo De Lima (silver) and Ezra Lenon (bronze).

Lenon and De Lima had fought previously at weight with Lenon earning the victory.

Joao Assis has been a force to be reckoned with in no-gi grappling for several years, reaching the pinnacle of no-gi grappling with a gold medal at the 2013 ADCC tournament in China. De Lima’s competition résumé includes double medals on no-gi Worlds this year. Lenon’s competition career includes medals at Pans, Worlds and an ADCC invite last in 2013.

WRAPPING IT UP

The CEO’s of FIVE, Dayan, Paul and their team, put together a professional athletic event that I thoroughly enjoyed. The tweaks that they’ve made to the traditional rule set created matches that were more spectator-friendly and seeing big names of our sport as competitors and spectators was a treat. For the athletes who compete, you’ll not only have the opportunity to win money for your hard work, but you’re also likely to compete against some of the top names in the sport as well.

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12/16/14 4:32 PM

110 MEDIC

THE BENEFITS AND LIMITATIONS OF POSTURE Ethan M. Kreiswirth, PhD, ATC

POSTURE IS A CONSIDERATION OF BODY POSITION. It encompasses and is regulated by the musculoskeletal system.

If the system is compromised, whole body dysfunction can occur creating many abnormalities that may cause pain and future decline in health and well being. As the body constructs dysfunctional postural patterns, our ability to breathe and move effici tly becomes compromised. Additionally, poor body structure creates joints to be misaligned and less responsive

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when exercising. Although it is a primary goal in life to create perfect symmetrical movement when we walk, run and move, the body innately is asymmetrical. As the lobes of the lungs are different in size and the organs of our body are not perfectly balanced within our abdominal cavity, asymmetry and body weight shifting as we move will create compensatory postural issues long term.

12/16/14 5:23 PM

Mike’s got bad posture, don’t tell him.

Since the evaluation of posture is so complex, the most primary area of concern is the diaphragm. The diaphragm is a respiratory muscle that is dome shaped. Its position and ability to move freely is crucial in the role of posture.

When inhalation occurs, the diaphragm becomes flattened, although not completely.

When we breathe out the diaphragm creates a dome shape and helps expel air. If the diaphragm is in a poor position to start, the ability of the muscle to create a full dome shape is not possible, therefore inhibiting the chance of retrieving a full breath. If the diaphragm is considered dysfunctional for a BJJ fighter, then they will become hypoxic (lacking full oxygen) earlier

due to poor positioning. Due to the diaphragm’s spine and rib attachments being within the thorax, it has a direct relationship with controlling posture. As weakness occurs within the abdominal area, the diaphragm begins to over work and becomes a postural muscle. This is turn, creates “rib flare.” It is important that core musculature, such as transverse abdominis, obliques and other intrinsic muscles become primary postural muscles to create a strong cylinder effect of the core. When this occurs, the diaphragm will effortlessly move correctly and aid in rib and spine position. This in turn, will create better rib and upright posture.

Rib Flare Lower Back

Secondary issues related to poor posture include Upper and Lower Cross Syndrome.

These two syndromes are created from muscles and fascia that are over and underactive on opposing sides.

Mainly due to environmental issues, such as prolonged sitting, phone texting, computer use and driving, both these syndromes create poor posture and muscles that become overly tight in the front of our body and weak in the posterior aspect, thus producing imbalance and compensatory movement.

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12/16/14 6:54 PM

MEDIC 112

UPPER CROSS SYNDROME RECOGNITION AND TREATMENT

Areas of concern within Upper Crossed Syndrome (UCS) are upper trapezius dominance over the neck area. When this occurs, the scapula bones (shoulder blades) are displaced within their resting position. This in turn will create shoulder and neck pain, in addition to the inability of the diaphragm to move high volumes of air. Do to this trapezius dominance over the majority of other muscles, inhibition or “ muscles that are turned off” will cause weakness in the front of the neck and middle back. These areas are needed to create posture and stability within the upper and middle spine.

UCS can be easily recognized due to its presentation of forward rounded shoulders, protruding neck, and “hunched” shoulder position.

Treatment of UCS can be realized through breathing exercises, stretching of the anterior (front of the body) musculature and strengthening of the posterior musculature. These exercises should include:

Chin Tucks

Rows

Doorway Stretching Scapular Press Downs Y, T, W Rows Chin Tucks Planks (all directions)

Doorway Stretching

Planks

Scapular Press Downs Y,T,W

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12/16/14 5:24 PM

Thanks again to Nray of www.dnjfitness.com

LOWER CROSS SYNDROME TREATMENT

Similar to UCS, the lumbo-pelvic area of the lower body also suffers from muscular imbalances due to hyper activity of muscles in the front of our body and inhibited (turned-off) muscles in the back of our body. When this occurs, the pelvis will rotate and tilt in a forward position causing hip flexor tightness, quadriceps dominance and rib flare. Quadriceps dominance is a concerning issue because it can produce knee tendinitis, in addition to poor hip joint alignment. The muscles of the lower back will become over-active and the glutes will turn off. This muscular imbalance creates havoc on our correct breathing patterns, postural reactivity and normal human motion. In order to shift the balance compensation, lengthening the anterior musculature, as well as facilitating (turning on) the glutes is of primary concern. This can be done by practicing the following methods: Anterior Line Stretch Glute Activation (single and double leg) 90/90 Hip Lift with Breathing Rib Positioning More than likely each of us has one or both of these conditions. As our population is becoming more sedentary, postural dysfunctions are more apparent. From chronic neck pain to long-term lower back pain, compensatory postural conditions will cause pain somewhere in the body. Early recognition and self-treatment is necessary to stay ahead of the curve and maintain proper body alignment and healthy muscular soft tissues.

90/90 Hip Lift

Glute Activation

Anterior Line Stretch

INJURY DUE TO POOR POSTURE As mentioned above, there is an increase risk of injury due to poor posture and compensatory movement patterns. From foot and knee tendinitis, hip impingement, lower back pain and neck pain, all are inclusive to lack of decent posture.

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12/16/14 5:24 PM

114 MEDIC

ASK THE DOCTOR Lee Day, MD Physician and BJJ Practitioner

Please note that this is not definitive medical advice and is not intended to treat or cure any condition. Anyone reading should speak directly to their personal physician about their specific medical needs.

Q:

I was practicing takedowns last night, and I landed on my elbow really hard. This morning, I woke up and my entire forearm and elbow were swollen and puffy. It doesn’t feel like I broke anything - any guess what’s going on?

Humerus Biceps Muscle

Biceps Tendon Radius

Triceps Muscle Bursa Sac Anterior Band

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Ulna

A:

When I first started jiu-jitsu, it was rough on my knees. I wasn’t used to the groundwork, and I noticed that my kneecap was mildly swollen a few weeks after starting. I had a patellar contusion with mild bursitis.

The repeated minor trauma that we can experience in jiu-jitsu puts us all at risk for soft-tissue contusions.

Contusions are reported as the second leading cause of sports injuries – second only to sprains.

Contusions leave the skin intact, but damage the soft tissue underneath. Sometimes, the blood vessels surrounding the soft tissue can rupture and lead to a bruise. Pain and swelling are the typical symptoms.

Elbows and knees are common areas for contusions in jiu-jitsu,

since they are often in contact with the mat. Further, there are jelly-like sacs called bursa that allow the soft-tissues to glide easily over the bones of the elbows and knees. Bursa can become inflamed and lead to further pain and swelling.

Any acute training injury should be checked out by a physician, especially for rehabilitation guidance. Imaging may be indicated, depending on location and severity. Most recommendations for treating contusions involve RICE: rest, ice, compression, and elevation.

After a few days, activity can often be slowly increased, but more harm may be caused by returning to full activity too soon. Taking care of your injuries properly can help ensure a long jiu-jitsu career.

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Let’s hope Ebola stays away.

Q: I’ve had this lingering cough for about a week now. I took a few days off training, but I’m really anxious to get back on the mats.

I still have some deep congestion.

Am I a danger to myself or my teammates if I go train? What should I do?

A:

Colds are common and frustrating infections for jiu-jitsu practitioners. We are often torn because we want to return to the mats as soon as possible, but we don’t want to get our training partners sick. Most colds are caused by viruses and do not need antibiotics.

after exposure and include nasal congestion, cough, headache, and postnasal drip.

A significant fever is unusual with a cold. You are most contagious in the first few days after the initial exposure – that means you could be symptom free, but still contagious.

Most commonly, an individual catches a cold in two ways: through infected air droplets from a sick person’s cough or sneeze, or from touching your mouth, eyes, or nose after touching an infected surface. It’s easy to see that the mainstay of prevention is avoiding sick people and washing your hands.

Symptoms typically begin a couple of days to a week

Q: If there’s another Ebola outbreak, should I skip class?

A:

If you live in an affected West African country, it’s probably a safe bet to skip class. At this time, in America, there is no outbreak and incidents have been isolated. Ebola is spread via the body fluids of a symptomatic individual, an infected animal, or an object contaminated with the virus. While fever is often the first symptom, headache, diffuse muscle pains, stomach pain, diarrhea, vomiting, bruising, and unprovoked bleeding may also be seen. Symptoms can begin up to 21 days after initial exposure. The more severely ill an infected person becomes, the more contagious their body fluids.

Since healthcare workers and family members are the ones who care for those

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Fortunately, most colds are self-limited and go away within a week, and it’s generally safe to return to the mats once symptoms have resolved.

Drinking plenty of fluids and getting enough rest helps to speed recovery.

As with anything in medicine, things don’t always go by the book. Bacterial overgrowth after a viral cold can occur, so be aware of worsening symptoms after a week, symptoms that don’t improve in 10-12 days, breathing problems, ear pain, or a high fever. Seek the advice of your physician if you experience any of these symptoms.

About

Dr. Lee Day most severely ill, they are at highest risk of infection. For local information, you should check the website of your state’s department of public health.

Ebola is scary, but we must keep in mind that the same infections that have always been an issue for jiu-jitsu gyms are far more likely: cold viruses, staph infections and the flu. Good hygiene can help with all three. As we are in the early flu season, you should be aware of cold symptoms, along with a fever, body aches, tiredness, vomiting, and diarrhea. Getting sick with the flu can keep you out of work and off the mats for several weeks. The flu vaccine can help reduce your risk.

Dr. Day is a physician and Internal Medicine resident in South Carolina. His medical interests include cardiology, sports medicine, and critical care medicine. He began practicing jiu-jitsu while in medical school and trains under Jeb Brown at Lexington Jiu Jitsu.

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116 GAINS

JIU-JITSU STUDIES SCIENTIFIC JOURNALS CONFIRM AND DEBUNK LONG HELD BELIEFS Matt Corley

A FRIEND OF MINE RECENTLY COMMENTED THAT THE STRENGTH AND CONDITIONING INDUSTRY AS WE NOW KNOW IT DID NOT EXIST WHEN HE GRADUATED FROM SCHOOL. Trainers were chosen by their appearance, athletic success and ability to effectively market themselves. A thorough understanding of physiology, nutrition, training methodologies and technical mastery were rarely a concern for the trainee. Peer-reviewed journals were non-existent and Xeroxed pamphlets from the

Soviet bloc were treasured. Luckily, we are moving beyond those days and there are organizations dedicated to strength and conditioning research that provide objective data to anyone interested enough to review it. In this article we’re going to look at three articles from the Journal of Strength and Conditioning Research, as well as, the officia journal of the National Strength and Conditioning Association (NSCA).

TRAINING KEEPS US YOUNGER LONGER

Resistance Exercise May Improve Spatial Awareness and Visual Reaction in Older Adults Fragal MS, Beyer KL, Jajtner AR, et al. J Strength Cond Res August 2014; 28(8):2079-2087 The next time you’re at your computer go to www.redbeltbjj.com and spend a little time seeing what a lifetime of jiu-jitsu can do for you. Stories of Grand Master Helio Gracie rolling in his 90s are commonplace.

GMs Paquet and the Barreto brothers are more examples of benefits of training regularly at all ages. The University of Central Florida recently published a study that verified what our eyes and common sense have been telling us for years. In this study, elderly patients who completed a 6 weeks resistance-training program demonstrated improvements in their ability to track objects as they move through space as well as their reaction times.

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Why is this interesting? You will never again be as young as you are today and the growing body of literature supporting an active and fit lifestyle, regardless of age, is important to everyone. Research strongly supports maintaining strength, cardiovascular fitness and problem solving skills throughout your life as a way to minimize the mental and physical deterioration that goes hand-in-hand with aging. Luckily, you’re already in a sport that can provide you with all of those things.

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“Daddy - you strong like bull!”

PRE-WORKOUT CARBS MAY NOT BE HELPFUL

The Effects of Pre-Exercise Galactose and Glucose Ingestion on High-Intensity Endurance Cycling O’Hara JP, Carrol S, et al. J Strength Cond Res August 2014; 28(8):2145-2153 Common wisdom once held that ingesting carbohydrates before exercising was beneficial to your training. It was suggested that the insulin spike associated with glucose intake would facilitate glycogen replenishment during your workout and allow you to work out with greater intensity and for a longer duration. A small study recently put this theory to the test and had surprising results. In the study, cyclists had their time to exhaustion tested three times: with placebo, with pre-workout glucose and with pre-workout galactose. Each participant’s trial consisted of 20 minutes of moderate intensity activity followed by 10 rounds of variable intensity work, a sprint and moderate intensity recovery period. If the cyclist completed all 10 rounds they then sprinted until exhaustion. The results of the analysis showed that average time to exhaustion of the galactose group was not significantly more than the placebo (68.7 minutes vs 63.9 minutes) and the riders who drank glucose had the worst time (58.5 minutes).

Why Is This Interesting? The athletes in the study underwent workouts that are analogous to a typical BJJ class. The initial 20 minutes of moderate activity, aka your warm-up, followed by rounds of intermittent high and moderate intensity, aka rolling, closely mimics the class structure that many of you participate in. Our sport consists of periods of high-intensity over a relatively short period of time, followed by longer periods of moderately intense activity. Articles with grapplers as the subject are few and far between. Examining study protocols of sports with similar energy requirements broadens our pool of available information. The idea that preworkout carbohydrates improve endurance was taken from longdistance running and has little relevance to grappling. Are preworkout carbohydrates helpful? Maybe. It depends on what your workout is and what benefit you’re expecting from them.

PUMP YOU UP? NOT SO FAST The Effects of a 7-Week Practical Blood Flow Restriction (BFR) Program on WellTrained Collegiate Athletes.

Luebbers P, Fry A, Kriley L, Butler M. J Strength Cond Res August 2014; 28(8):2270-2280 Bodybuilders will tell you that the pump is an amazing and necessary part of training. They chase the pump as much as any runner who’s searching for the “runner’s high.” If your muscles aren’t engorged with blood then you haven’t worked hard enough. Blood flow restriction (BFR) flies in the face of the sacred pump and says that not only should you prevent venous blood flow to the muscles, but you should also use very light weights while doing it. There are dozens of studies exploring efficacy. The one we’re looking at today included collegiate football players who trained with a traditional strength training program. One group of athletes supplemented their training with BFR style bench press and squats after their regular training. After 7 weeks of training the BFR group experienced an increase their one rep max strength on squats. The group did not have significant changes in muscle girth, leg or chest, nor an improvement in one-rep max for bench press.

Why is this interesting? There is a lot of available information about BFR. If you have the interest and time I’d suggest checking it out. There were two things that caught my eye with this study. First, the participants gained strength without a measureable increase in muscle girth. That can be good news for those of you at the top of your weight-class. Secondly, the weights used are light. Very light. The protocol in this study had the athlete lift with 20% of his one-rep max for four sets of thirty reps. Those are weights that even an injured athlete can probably manage and we’re injured at some point, aren’t we?

Wrapping It Up

Reading journals can be entertaining and educational as long as you use a little common sense, look for any flaws in logic/ design and think critically. The first article isn’t ground breaking, but it does reinforce what most of us already suspected, physical fitness is important at all ages and that quality of life improves as your level of activity increases. The article on preworkout carbohydrates is a good example of looking at study design and seeing if it applies to your situation. I chose the final article mainly because I’m always hurt and chances are that are you, too. To be clear, I’m not injured - that would require time off - but I deal with aches, pains and tweaks every day. BFR opens up the possibility of getting stronger, while using weights that your little sister can lift. Abstracts of the articles can be found online at www.pubmed.gov.

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118 WARM UP

CHARGING UP YOUR CARDIO FOR JIU-JITSU “Fatigue makes cowards of us all” - Vince Lombardi Corey Beasley

WHY DO SO MANY PEOPLE GET TIRED WHEN THEY COMPETE? Preparing for competition requires a good game plan, discipline and consistent execution. A good game plan prepares an athlete for the demands of his sport, so technically, physically and mentally he is ready for the task at hand. In this article, we are

going to discuss strength and conditioning; developing your body to handle the demands of competition, without gassing out.

Jiu-jitsu is a very technical sport, so drilling, rolling and practicing should be the highest priority.

YOUR TRAINING SCHEDULE

Depending on how long you’ve been rolling and how hard your team practices, jiu-jitsu can take a toll on your body. It’s a stress that needs to be accounted for when planning your workouts. Once we understand our training schedule, we can assess the rest of our week and determine if and when we need to add additional workouts to improve our conditioning. Some guys lift weights, others do yoga and some run to improve their physical condition.

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Originally this article had to do with building a bigger gas tank, but we’ve adapted with the times.

ENERGY SYSTEMS

How do you know which is right for you?

Before answering that, let’s learn a bit about the body. Our body has 3 energy systems: Phosphogen, Glycolytic and Aerobic.

Phosphogen: 1-12 Seconds

Glycolytic: 12 Seconds - 2 Minutes

Aerobic - 2 Minutes +

This is our quick, short term, explosive energy system. Think high intensity, short duration, maximum effort types of exercise like plyometrics, sprints, heavy weightlifting, tc.

This is our mid range, moderate intensity, moderate duration type exercise that burns: 400m runs, high intensity rolling for 1-2minutes, running hills, climbing a rope, etc.

Low power, long duration types of exercise like walking, hiking, jogging, drilling, etc.: 6 mile run, easy laps in a pool, light drilling on the mat, etc.

There are a lot of ways to train these systems, expand on them and help create a bigger battery. Jiu-jitsu requires explosive power, the ability to grind and scramble and the endurance to perform for long periods of time. In order to properly prepare, you must develop all

three of these systems effectively. For the ease of understanding these terms, without getting caught up in the jargon, let’s assign each category with a color.

GREEN - Aerobic - 2 min + YELLOW - Glycolytic: 12sec-2min

RED - Phosphogen: 1-12 seconds For the remainder of the article, I am going to offer you some workout templates and exercises that fit well into these different categories.

WORKOUTS

AEROBIC WORKOUTS (GREEN)

Let’s start with our aerobic workouts. Although this system may not be very popular with the fitness world these days, building an effici t aerobic system is the foundation of having good cardio. Typically, people think about long runs (roadwork) or boring bouts of cardio, but it doesn’t always need to be that way. It’s possible to expand the system using a variety of drills. Check out the three different types of workouts below:

Aerobic Cruise

60-120sec ON, 2-5min OFF, repeat 5-10 times.

You can roll, run, crawl, climb, carry, bike, swim, pull ropes, drag weights or similar.

The 2-5 min OFF may seem excessive at first, but remember, the goal is to expand our aerobic capacity, so stick to the plan.

Heavy Mo’

10-12sec ON, 1-3min OFF between goes, repeat 15-20 times.

Sprinting hills, resisted crawls, resisted VersaClimber sprints, pushing sleds, heavy ropes, dragging chains/tires or similar.

Heavy resistance, high intensity for a short time, then rest for 1-3minutes before repeating.

Aerobic Plyos

8-10sec ON, 10-30sec OFF, repeat for 5-10 minutes.

Choose a low/moderate intensity plyometric drill like skipping or lateral leaps and perform the exercise for 8-10sec, then rest for 10-30sec in between sets. Repeat for 5-10 minutes.

Skipping, hopping, leaping, jumping in multiple planes of motion, towel taz, rope tsunamis, rope sidewinders.

Steady Eddie

Low intensity, longer duration.

Running, biking, swimming, paddle board, light ropes or similar.

These longer, low intensity bouts are great for recovery, flushing out the system and building the aerobic base.

It shouldn’t be the only thing you do, but definitely should be included in your schedule.

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WARM UP 120

GLYCOLYTIC (YELLOW) Lactic Peak

20-40sec ON, 1-3min OFF, 3 sets per exercise/drill, 2-4 drills per workout.

This one is great for sport specific drills, light takedowns, positioning, set ups, mitts, bag work or similar.

Work as hard as you can for 2040sec, rest and repeat.

Lactic Expander

90-120seconds ON, 1-2minutes OFF, 3 sets per exercise, 2-4 exercises per workout The main difference between the peak and expander workouts is the amount of rest.

Lactic Explosion

12-15 seconds ON, 30seconds OFF, 6-10 sets per exercise, 1-3 exercises per workout.

Now ideally, you can increase the work time each week, while reducing the rest period for each cycle.

It would look something like this: Week 1 12-15 sec ON – 30 sec OFF Week 2 15-20 sec ON – 20 sec OFF Week 3 20-30sec ON – 15 sec OFF Week 4 30-40sec ON – 10 sec OFF Jump squats, split squat jumps, explosive push ups, med ball throws, or other explosive drills or exercises work best.

Peak workouts should allow full recovery, whereas the expander workouts do NOT allow full recovery between sets.

Any cardio drill works well in this category. Runs, VersaClimber, Battling ropes, towel taz or sport specific drills work great here.

PHOSPHOGEN (RED) Explosive Peak

7-10 sec ON, 2-5 minutes OFF, 5-6 reps per exercise, 2-3 exercises for the day.

Explosive exercises or sport specific drills done at 100% effort, as fast as possible, with full recovery.

Think speed and power for this category.

Plyos, Olympic lifts o high powered sport specific drills.

Explosive Expander

10-15 seconds ON, 20-90seconds OFF, 10-12reps per exercise, 2-3 exercises per workout.

This category is similar to the ‘Explosive Peak’ workout above, but you will not fully recover. Because of the incomplete rest periods, it is best to avoid technical lifts (O’lift ) to avoid injury. We have found great success using a variety of agility drills, plyos, rope drills and sport specific exercises.

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What, you’re not doing two-a-days?

ORGANIZING YOUR TRAINING Now that we have a better understanding of the body and a variety of workouts to choose from, we can start to organize a training schedule that helps us perform at our best and not just simply get tired.

There is a fine line between training enough and training too much. These days it seems like everyone wants to be exhausted after every workout, but that can only last for so long. Train too much, too hard, too often and you will eventually

suffer the consequences. Nagging injuries, tendonitis, mental and physical fatigue, poor performance and more. These are all signs that your body cannot recover and that you are doing too much.

The key is to challenge your body, without annihilating it, so you get better and are able to recover before your next training session. What we have found to work best is a schedule that varies in intensity

throughout the week. Lifting he vy and rolling live every day is too intense for most people. Drilling and doing yoga a couple times per week isn’t enough.

Remember our green, yellow and red intensity levels? We can schedule our workouts using these different intensity levels to ensure we get the work we need, without doing too much.

So, if you train three times per week for jiu-jitsu and add 3 other workouts, your week might look something like this: Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Green

Yellow

Red

Green

Yellow

Red

OFF

Thursday

Friday

Saturday

Sunday

Do you train twice per day? (AM and PM) Monday

Tuesday

Wednesday

Green

Red

Yellow

Green

Red

Yellow

OFF

Yellow

Green

Red

Yellow

Green

OFF

OFF

INTENSITY The key is understanding the intensity level for each workout and the toll it takes on your body.

Green Workouts are typically light drilling, mobility work, yoga or low intensity cardio.

These are essential in helping us develop a strong foundation, technically and

physically. They can also help us recover from more intense sessions.

Yellow workouts are a little more intense and might include weights, intervals, wrestling, takedowns and maybe some live situations during practice.

Red workouts are short, explosive and intense: sprints, heavy lifting o explosive work on the mat. The key is 100% effort, so follow the recommended interval splits above to get the most out of these workouts.

CAUTION: If you want to introduce additional workouts (strength and conditioning), I would highly recommend adding them slowly and seeing how your body reacts to the new stimulus.

WRAP UP

Training for jiu-jitsu competitions can be very taxing on the body, so tread lightly, start slow and add additional workouts slowly over time. Your body will adapt and you will be able to handle larger work-loads as you improve. Hopefully this info will stimulate some ideas for improving your training schedule and help you develop better workouts for yourself and your team.

Remember, the idea is to get better, not just be tired.

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122 SUCCESS

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ERICSON BROWN JIU-JITSU HELPED TURN THIS OVERWEIGHT TEEN INTO A BEAST. All too often kids growing up overweight never find that trigger that takes them away from the sedentary lifestyle that plagues so many millennials. Thankfully for Ericson Brown he discovered jiu-jitsu at just the right time in his life and is on a path to become a future star in the sport.

Age: 18 | Height: 5’10” | Starting Weight: 210 Current Weight: 180 | Belt Rank: Blue Hometown: Rancho Cucamonga Home School: CheckMat La Habra Instructor: Lucas Leite

How did you discover jiu-jitsu? I used to do many striking martial arts (Boxing, Muay Thai, Taekwondo). One day some of my training partners were talking about grappling. We started to grapple with each other and I felt something about it that was different than anything I had done before. I was hooked. I soon signed up at a local Jiu-jitsu school and have been training BJJ ever since. I still practice striking occasionally, though.

How often do you train? It depends on what time of year it is. During the “off season” I train twice a day, every other day and training once a day on the remaining days. During competition season, I train Jiu-jitsu twice a day in the morning and evening. Each of our training sessions is two hours long.

What else do you do for physical fitness? Outside of jiu-jitsu I try to lift weights once a day, but only if I feel up to it. With such an intense training schedule, it is easy to “burn out” and cause my body more harm than good. If I don’t feel up to lifting, hiking is also one of my favorite forms of exercise.

Have you changed your diet and how? My diet had a gradual change. Before starting BJJ, I never really paid attention to my

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change is being able to do the things that I always wanted to do, but was unable to due to my poor fitness. I remember a time when I just wanted to be able to do a pull-up; never did I think I would ever be an athlete. I love having the physical ability I do now and I appreciate it every day, because I know what it is like to go through life without it.

What advice would you give to someone looking to make the same type of change?

What motivates you to train? There are so many things that motivate me. Jiu-jitsu has had such a positive impact on my life, and I love getting the chance to affect others in a positive way like how I was. The privilege of being able to help someone else along their quest of self-improvement is one of the greatest things that I’ve experienced in my whole life. Jiu-jitsu is life changing.

What’s the best thing about the life change? The best thing about my life

diet. My love for BJJ inspired me to change my diet. When I don’t eat healthy, I don’t train very well. I keep a very simple diet, mostly rice, yams and lots of chicken. I love to experiment with different salads and eat a lot of dark greens. I make sure to treat myself often with things like dark chocolate or a cookie, but in moderation.

Having those treats in small amounts makes them a lot more rewarding.

What’s been the biggest challenge so far?

One of the biggest challenges for me is balancing BJJ with the rest of my life. I am a college student and a jiu-jitsu athlete. I manage to schedule my classes around my training so I can still train twice a day, lift and study. Needless to say, I have a very packed schedule, but I like to keep myself busy. I wouldn’t want it any other way.

My advice is to find knowledgeable, supportive people who can help you along the way. You don’t have to go through the journey alone. Take the little victories where you can and understand that it is a gradual change. One of the best things you can do is find a form of exercise that you enjoy, for me it was jiu-jitsu. If you enjoy the activity, it will never feel like work!

Eric, also tell me a little bit about your competition record so far, and any successes, challenges, and goals you’ve had and made. When I was a white belt I did very well. I won the Pan Ams, Worlds and a few other competitions. After a while of doing so well,one of the challenges that I faced was my nerves. I would get so nervous about competitions I would sometimes try to find excuses to not compete. One of the greatest things that happened to me was getting a few losses under my belt. It helped me take the pressure off myself. I didn’t win much for a while, but around the summer of 2014 something inside me seemed to “click.”

My performance seemed to skyrocket and during the summer (3 months) I racked up 13 gold medals at American Nationals, FIVE Grappling, Grappler’s Quest, and the North American Open. I want to win the Worlds at a higher belt one day, but the most important thing to me is to keep improving like I have been.

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